200m farmers walk, 32kg/24kg Kettle bells
400m sand bag carry (go heavy 20-30-40kg )
1000m run

A: Bench press amrap @60kg
B: Front squat 1-1-1+
C: Dips 3xMax

For time:

15-12-9-6-3

Deadlift (70/100kg)

Burpee, Box jump over. (20/24")

for burpee box jump over, chest to floor, two footed jump onto the box and jump down. You can jump right over the box, but not use a step up.

102 kyykky
96 tupla
90 istumaannousu
84 punnerrus
78 etuheilautus ylös
72 mave 60 / 40 kg
66 huomenta kepillä
60 tempaus 16 kg kuulalla ( kättä saa vaihtaa vapaasti )
54 boxihyppy 50 cm
48 rive 60 / 40 kg
42 leuka
36 kaloria soutu
30 hspu
24 pistoolikyykky
18 askelkyykky 60 / 40 kg räkissä
12 juoksu tanko harteilla60 / 40 kg ( n. 90 metriä )
6 MU
Timelimit 90 min.
Skaalaukset ja fiilikset kommentteihin

1.5 miles jog
stretch

7min AMRAP of 1-2-3-4-5-... reps of:
* strict pull-up
* v crunch, fingers to toes

3 miles run

brazilain tummy tuck

yoga

max rounds in 20 minutes

20 x squats
20 x push- ups
20 x sit-ups
20 x burpees

run 100m

On the Minute every Minute,

Squat clean then split Jerk,
followed by
Hang Clean and push Jerk

Do not drop the bar in between movements

Build up the weight

Amrap 5
Buy in 150 du
Then
10 hspu
15 ohs 35kg
Rest 3'
Amrap 5
Buy in 100 du
Then
10 hspu
10 ohs 42.5kg
Rest 3'
Amrap 5
Buy in 50 di
Then
10 hspu
5 ohs 50kg