-3X Max rep Clean & Jerk (135) 10,7,10
-3X 10-12 GHD Sit Up 5,5,4
-3X Max rep Ring Dip 20,17,15 (band)
-4X 100 meter sprints @ 70%

Record total reps (excluding sprints).

2min rest bike

Long grinding...

10 rds: (30min workout)
OTM
1) ski /assault 45s. Target: same pace in every round
2) 10-16 ub wallball + max reps of box over jumps. Target: at least 10 PLYO jumps, so scale the box lower or ball lighter if needed
3) rest

this is not all out workout. Nice but sweaty.

Strenght:
3 rds: rest as needed between sets
10-15 double kettlebell deadlift
15 banded face pull
15 perfect form&controlled scapula push up (slow tempo)

6x3 teknikka

4x10 keppi

Eilinen

1 mile run w/ 30lb. weighted vest

9:00

3 kierrosta
3 min ab/echo
3 min ski
3 min row

max cal

Power Clean + Power Jerk, four sets of 2+1

7x2 deadlift (200) ran out of rounds!!

3 rounds of:
500m row
max double unders*

*double unders done for max reps while partner rows
rnd 1- 34
rnd 2- 47
rnd 3- 37