10 rounds of:
10 x kettlebell swing 24kg
10 x box jump 10 kg. vest

3 rounds of
20 x sit-up
20 x ring dip

for time
DU : 100-80-60-40-20
AB-Situp : 50-40-30-20-10
Deadlift 125kg : 10-8-6-4-2

so one time trough like: 100 DU, 50 AB, 10 DL, 80 DU, 40 AB, 8 DL.....

21-15-9
Cal ski-erg
Toes to bar

15 min. AMRAP
1-2-3-4-5-6-7-8....
60kg. D-Ball
60kg. Snatch

3 Rounds:
30 Double-Unders
30/24 Calorie Row
30 Double-Unders
20 Dumbbell Power Snatches (50/35)
30 Double-Unders
10 Burpee Box Jump Overs (24"/20")

Clean & Jerk
• 5 sets: 1 rep
Power or squat. Recommended weight: 50%, 60%, 70%, 80%, 90% of 1RM c&j. Rest 2 minutes between sets.

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Pull Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
ABMat Sit Ups 15 reps

6 tabataa: 8 x 20sek työ / 10sek lepo

2 kierrosta(max metrit):

• Skierg
• Soutu
• Assault bike

3 minuutin lepo jokaisen tabatan jälkeen.