3 rounds - couple

Row 200m
Skip rope 100
Thrusters 20kg 20

Time: 16:04

Then depending on your weaknesses choose ONE of the following:

4a Met-Con

AMRAP 5 min

150 empty sled push (75 out 75 back)
5 hang power snatch 155/105 lbs

4b Gymnastics

AMRAP 5 minutes

30 DU
10 Alternating weighted pistols 53/35 lbs KB

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

AMRAP 20 Min.
10 Hang Clean
50 Double unders/5x 10 SU+10 jump Squat

A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
Minute 2 – Alternating Lateral Lunges x 12-16 reps
Minute 3 – V-Ups x 15 reps

B.
For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups

For time:
155 pound Overhead squat, 10 reps
10 Box jump overs, 24" box
135 pound Thruster, 10 reps
205 pound Power clean, 10 reps
10 Toes to bar
10 Burpee muscle-ups
10 Toes to bar
205 pound Power clean, 10 reps
135 pound Thruster, 10 reps
10 Box jump overs, 24" box
155 pound Overhead squat, 10 reps

1k row with easy pace

Then 6min AMRAP
10 Burpee jump in
5 Tempo push ups (3-5 seconds
eccentric phase)
5+5 Single arm overhead lunges
KB/DB
5+5 Single arm thrusters KB/DB

---

Banded shoulder flow

Warm up(10)
3rds
10 plyo jumps
10 pik n grass
6 jing jang(5 yd suicide)

WRK(20)
Every minute on the minute for 20 minutes complete the following:

Even minute-100m run + 5 body saw
Odd minute-4 single arm devil's press

Finisher
30 kneeling crunch
1:00 butterfly stretch

5 kierrosta

15 etuheilautusta 24/20kg kb
15 knees to elbows tai jos ei ole tankoa niin muu vatsalihasliike.
15 sumo deadlift high pull 24/20kg kb
15 abmat sit ups
15 frontsquats 24/20kg kb

Happy ending : 200 weighted walking lunges

WU
3rds
10x KB/DB swing
10x air squat
5+5 push press
10x sit up
5+5 hang power clean