Every Minute on the Minute 12min
Even min - 10 Burpees/Yleisliike
Uneven min - 10 Selän ojennus

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Aerobic work: swimming for 50 min

ME Push Press (205#)

then:

30.20.10
Push Press @ 135#
CtB
Box Jump 24

25 minutes weighted dip resistance with McPhail, 4 second movements with 22 kg, lock for 4, down for 4, hold for 4, up for 4, lock for 4. I go you go. Then 25 minutes on my own of 3 ring dips and 6 deep dips. Tittastic👍😃

For time:

Row 50 Cals
100 Wall Balls 20/14#
Row 50 Cals

5 rounds of 20reps each: wall ball, sit ups, burpees, walking lunges and weighted sit ups

Every 2min for 18min:
A. 300m row—> max bar MU
B. 250m ski erg—-> max strict HSPU
C. 300m row—-> max MU

*alternate between A,B,C. Total of 3rds each.
Post total reps.

Open gym 8:00-9:30. Post if coming

AMRAP 20

15/11 Cal Row
20 Ring Climbers
20 Squats w/ KB 24/16kg
15/11 Cal Air Bike
20 Burpees
10+10 Banded Hamstring Curls