3x20min
First and third 20min biking/rowing
Middle 20min intervals

Row 5min ka 1:50 min/500
Rounds 21, 15, 9
Kettleball swing 24kg
Dumbbell snatch 17,5kg per käsi
Wallball
Vatsat kahvakuula nostolla, 20 kg
Rest 3 min.
Row 500 m under 1:40

Alternating EMOM
2 Muscle-Ups
4 Deadlifts
6 High Box Jumps
8 Rounds

50 double indeed
40 OHS 45#
400m run
30 KBS 53#
20 Elevated Ring Rows
200m run
10 Burpee T2B

30 Wall Ball
80 Double-Unders
20 KB Swings
30 Toes to Bar
50 Walking Lunges
50 Pull-ups
20 Burpees

Squats:
5x3 across

3 RFT:
20 Front Squats @ 95#
25 Double Unders
15 T2 Rings

Cash Out:
50 Double Unders

Training for half

Load up your bodyweight on the bar.
Squat for an AMRAP

JT - In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week
21-15-9
handstand push ups
ring dips
pull ups

35 + 130 min
Warm up EMOM10
1.Own skill
A. Butterfly pull up practice for 25 min
- Practice sets of 6 - 9 reps x 8

Hard routine
2.Warm up

3.Gymnastics
A. Kipping HSPU practice for 10 min - 4 x 6 reps
B. EMOM8 (for quality): kipping HSPU - 6 6 4 4 4 3 3 3
C. 5 min AMRAP: wall facing HS shoulder taps - 110 reps

4.Weightlifting
A. Warm up for clean
B. Squat clean
3 x 2 x 85 %, 1 x 2 x 80 %, 1 x 2 x 75 %
C. High hang power clean - 3 x 4
40 45 50 kg

5.Conditioning
A. EMOM21:
1) 20 alt. DB snatch @ 35 lbs > 16 reps
2) 10 walking lunges with KB's in farmer's carry, 2 x 24 kg > 2 x 20 kg
3) 10 bbjo, box facing
B. Straight into: 3 RFT:
20 alt. DB snatch @ 35 lbs > 16 reps
10 walking lunges with KB's in farmer's carry 2 x 24 kg > 2 x 20 kg
10 bbjo, box facing
Total time: 29:43
177/192