20 minutes of grinder PT:

30 Push-ups, 10 S/B shoulder, 30 sit-ups, 10 Burpees, 10 Windmills, 30 Push-ups, 30 Mountain climbers, 30 Flutter kicks, 10 Burpees, 10 Cherry pickers (4-count), 30 Push-ups, 30 Back Extensions (arm haulers) 10 Burpees, 10 Chain breakers, 30 Push-ups , 30 Lunges, 30 Hello dollies, 10 Burpees, 10 Trunk twists, 3 sets of max pull-ups (2-3 minutes in between sets)
10, 4, 4, 1

Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds – 10x push ups, 10 sit ups, 15x air squats

Endurance: LSD run, ruck or swim.
2 mile: 16:24

Raakarinnalleveto 5x5

800 m run
Rest 2 min
400 m run
Rest 1 min
200 m run

5 then 3 warm up
5 rounds for max weight

A. Reverse Lunges 3×5/leg: 95lbs

B. 5 rounds for time: 5 L-pull ups, 20 kettlebell swings 32/24:7:19

Turkish get ups: 16kg

Five rounds of:
Deadlift 315/205, 3 reps
push ups
Score is lowest round.

12.2: Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

I did
43 x 30
53 x 30
63 x 4

warm up:
2 laps
line drills

Skill:
3 sets
front squats/back squats (8,8)

5 stairs
50 HRPU
5 stairs
50 sit ups
5 stairs
50 pull ups

cash out 50 dubs

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