100 double-unders
100 squats
100 sit-ups
75 double-unders
75 squats
75 sit-ups
50 double-unders
50 squats
50 sit-ups
25 double-unders
25 squats
25 sit-ups

5 rounds

15 Burpees
5 pull-up (pronation)
15 burpees
10 pull-ups (suplination)

15-12-9-6-3 push press at 45kg
Between set 10 steps walking lunges front rack barbell

Even 15 cal ski
Uneven 15 cal row

3 x 40 cal row

Työ:lepo 1:1

3 mins max reps ground to overhead (105/75)
rest 2 mins

2 rounds

Score is total # of reps.

Laji 2

12 min AMRAP:
3, 6, 9, 12... squat with 15 kg plate
8 m OH walking lunges with 15 kg plate
3, 6, 9, 12... GTOH with 15 kg plate
7 ring row

Result: 210 reps (14 GTOH @ round 21),12./76

5 Rounds for time:
15 Cleans #115
10 OHS #115
5 Weighted Pullups #53

1 Mile time trial

150 min
Warm up for 20 min

1.HSW
- 15 m

2.BMU
- 10x1

3.BCTB
- Drills
- BFLY x 30
- BCTB x 25 (singles)

4.Strength
A. FS
- 5x5x60 kg

B. DL
- 4x10x70 kg

C. 3 sets:
8 strict pull up
10 shoulder press - 25 25 25 kg

D. 3 sets:
12 DB prone row - 25 25 25 lbs
8-12 DB bench press - 8x25 10x25 12x25 lbs