3 Rounds

400m Run

21 KBS 1.5/1pood

12 HSPU

Rest Then:

20 Hollow Rock & Roll

1 min Plank

Yellow KBS, Blue/green band HSPU. 6:48 min Hollow Rock & Plank

5 rounds for time:

150 m Sprint
10 x Pushups
10 x Squats
10 x Pullups

Use a weighted west (10kg/22lbs)

GO GO GO!

30 muscle-ups for time

If you cannot do the muscle-ups, do 120 pull-ups and 120 dips.

5 km juoksu moottoroimattomalla juoksumatolla.

5 rounds

200m run
20 x 4ct flutter kicks
200m run
20x leg levers

AMRAP in 8′ of
6 Deadlifts @ 70kg
2 Wall Climbs

Result: 6 rounds + 1 wall climb

3-3-3-3-3-3

70 - 80 - 90 - 95 - 100 FAIL - 90 - 80

For Time with a Partner:
-"Karen":
--150 Wall Ball Shots (05:45)
then
-- 5K Row (22:30)

Post:
3 X 15 Back Extensions on GHD

21 OHS (95/65)
42 DU
42 Sit ups
15 OHS
30 DU
30 Sit ups
9 OHS
18 DU
18 Sit ups

RX

3 Rounds for time:

50 Air Squats
7 Bar muscle-ups or 15 pull-ups
Run 400m