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

Two rounds:
100 Double-unders
95 pound barbell, Shoulder to overhead, 50 reps
25 Toes to bar

Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

135 pound Clean and Jerk, 30 reps

4 Rounds for time:
10 thrusters
10 chest to bar pull-ups
10 box jumps

Seven rounds of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Two rounds of:
Run 400 meters
Dumbbell push press, 55lbs, 12 reps
Run 400 meters
Back squat, 225lbs, 12 reps

45 min amrap

240m run
30 overhead lunge
30 KB
30 ABMAT sit-up
30 push press (40kg, 30kg, 30kg, 20kg, 20kg)
20 burpee
bar hang 10-15 s.

Rest 45-50 s.

5 kierrosta ja juoksu kuudennesta💪

Hyvä treeni👌

10 Thrusters (50/35)
change weights
8 Thrusters (60/42.5)
change weights
6 Thrusters (70/47.5)
change weights
4 Thrusters (80/60)
change weights
2 Thrusters (90/65)

Five rounds:
275 pound Deadlift, 7 reps
30 Squats
7 Handstand push-ups