3 kierrosta :

5 PEP + 5 sek pito
15 burpee
30 naruhyppyä

Leebeni.

4-5 sets:
30mt Heavy sled push. Should be a steady march.
30mt Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

20 min clock:
3 rds
100 du`s
30 cal row
20 wallball 20/14p
+
amrap
20 dumbell snatch alternating
10 burpee over dumbell

Workout with partner

AMRAP 18
14 Box step overs 20" (40/25kg)
7 push press (40/25kg)
200m sprint

Full round, then switch.

5 sets:
30mt Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

For time:

25 c2b
20/17 cal row
15 power snatch 60%

Rest 3min

25 c2b
20/17 cal row
13 power snatch 70%

Rest 3min

25 t2b
20/17 cal row
11 power snatch 75%

Rest 3min

25 t2b
20/17 cal row
9 power snatch 80%

Rest 3min

25 bar facing burpee
20/17 cal row
7 power snatch 85%

Scale gymnastic movements to; 20/17/15 if needed.

4 rounds
3 minutes on, 2 minutes off

50 double unders
25 regional lunges 2 x 22,5/15 kg
Amrap burpees

Your score is the number of burpees completed

työntö 3RM

(koko liike) 3x1+1+1+1+1+1