4 rounds for consistency:
A. 7 min amrap:
20/15 cal row
12 thrusters 30/20 kg
6 bar over burpees

B. 7 min amrap
250 m run or 20/17 cal bike
10 wall balls 9/6 kg
12 sit ups

3 min rest after each round. Alternate amraps for total 2 of each.

10 rounds for time

8 x deadlift (120/90)
8 x push press (40/30)
8 x wall ball (20/14)

20 EMOM:

1) 5-10 HSPU (deficit)
2) 10m KB/DB Front Rack Walking Lunge, AHAFA

Scale if needed.

Push A: Chest / Shoulders

20min amrap:

• 30cal soutu
• 20 käsipainotempaus (N 15kg / M 22,5kg)
• 10 etunojapunnerrus

1h 30’ boxing training

4 rounds of

1 leg DL 10 + 10
Bench Press 8
Ring Row 15
TRX-pike 20
GHD back extentions 10
Banded lateral walk 10m + 10m

Hang Power Clean 3-3-3-3-3-3-3 (7 total)

Looking for your 3RM - not for time.

Weights:
145-155-165-175-185-195-205

Result:
3RM - 205lbs YEAHH!!!!!

200 Double Unders

100-200 for time: 2:43