3 rounds for time

C2 bike 2000m
C2 row 1000m
C2 ski 500m

20 min AMRAP:
5 Thrusters
10 SDHP
5 HSPU

Warmup:
800 meter run

3 rounds of: 5 pullups, 10 pushups, 15 squats

High bar backsquats onto a box 5x3 (185, 195, 205, 215, 225)

For time:
100 yard prowler push (w/45lb plate)
21 kb swings (40lbs)
100yard prowler push
15 kb swings
100 yard prowler push

9 kb swings

Tabata situps (maintained 11 reps each round)

3 rounds NOT for time:

Max reps push press (115#) 6-6-4
Max reps wall ball (20#) 13-12-12
rest

team of 2 3r
1000 row,
30 burpee-sb clean

With partner
Pull and jerk 60 (50kg)
Side Plank 10 min
200 Kb swings (24 kg)
200 Back extendions
200 wall ball (20 Lb)

1A) BOX BACK SQUAT 3X3X70%
1B) BANDED JUMP 3X3

15 min. AMRAP
3 squat Clean 60kg
6 DL 60 kg.
9 V-sit-ups
200m run
+ 3 reps to each after each round

Score is reps, run does not count

6 x 200m soutu, jokaisen setin välissä 3min tauko.
1. 200m soudetaan rennon kovaa
2. 200m soudetaan niin kovaa kun kulkee
Viimiset neljä 200m settiä soudetaan 500m kisavauhtia

4 rounds for time:
1000 m run
12 strict T2B’s