FORTIME
25 + 25 single arm KB thruster 24/16kg/12
50 box over burpees 24/20"
50 Front Squat KB 2x24kg/2x16kg/2x12
50 step over box KB 2x24kg/2x16kg/2x12
25+25 KB snatch 24/16kg/12
50 Box over jumps 24/20"

Sali kiinni

10 Minute Recovery Row

"Zeus"
3RFT:
30 Wallballs 20/14p
30 SDLHP 35/25kg
30 Box Jumps 20"
30 Push Press 35/25kg
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

Pre workout
50-40-30-20-10 airdyne sprints (calories)

Workout:
Partner 12-1 ladder of:

Wall ball
Pull ups
Push ups
GHD sit ups
Deadlifts (315lb)

Cash out:
25 calorie airdyne sprint

Time 48 min

1km row
50 kbs @ 32kg
50 push ups
1km row

Seated position (box, bench). 90 degree angle on knees. Movements with barbell. 3x3 set.

Warm up: run 400 meters, 15 back extensions, 300 meters, 15 sit ups, 200 meters 15 med ball cleans, 100meters, 15 sledge strikes

5 rounds For time:
10 Box jump, 24 inch box
10 Jumping pull-ups
10 Kettlebell swings, 1 pood
10 walking lunge
10 Knees to elbows
10 Push press, 45 pounds
10 Back extensions
10 Wall ball shots, 20 pound ball
10 Burpees
10 Double unders

AMRAP 6
X-Band Walks x 10 steps each direction
Banded Leg Curls x 25 reps each leg
15s each Side Plank

3x3 - Press in Split
3x3 - Jerk Balance

5x2: Split Jerk

Split Jerk:
Set #1 - 70% of estimated 1RM Split Jerk
Set #2 - 75%
Sets #3+4+5 - Build to a heavy double for the day.