100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

4 rounds:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

30 GHD sit-ups
155 pound Squat clean, 15 reps
24 GHD sit-ups
155 pound Squat clean, 12 reps
18 GHD sit-ups
155 pound Squat clean, 9 reps
12 GHD sit-ups
155 pound Squat clean, 6 reps
6 GHD sit-ups
155 pound Squat clean, 3 reps

Five rounds:
Row 500 meters
135 pound Bench press, 15 reps.

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

3 kierrosta omaan tahtiin:
10 m käsilläkävely /30 m karhukävely
10 rengaspunnerrusta
10 varpaat tankoon

2 min lepo

20 tiukkaa leukaa tai rinta tankoon
100 istumaan nousua

Saa jaksottaa kuinka haluaa.

5 x
2 Strict CHin-ups ( in False Grip)
4 Strict muscle-ups

https://vimeo.com/162485846

Team Version
In Teams of 2, AMRAP 20:
9/6 Calorie Assault Bike
12/9 Calorie Row
9 Toes to Bar
Partners complete full rounds, with switch. Score is total rounds combined between the team, plus any repetitions.

50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents