You go/I go style for time
27-21-15-9-3 reps of

• Thruster 40kg/25kg
• Row for calories

One person goes through one entire round (27 thruster + 27 cal row) then they rest as the other person goes.

Timecap: 25min

3 rft.
250 Meter Row
20 Wall Ball Shots
20 OH walking Lunges (20/10)

A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)

Mikko Aronpääs handwriting

12min amrap:

• 20 c2b
• 20 wall ball (20lbs)
• 20 box jumps (60cm)

Then rest 1 minute

30 MU for time (rings)

Score is the time for MUs

every 3min for as long as possible
from 0.00 to 3.00
2 ROUNDS OF
10 overhead squats
10 chest to bar pull ups
from 3.00 to 6.00
2 ROUNDS OF
12 overhead squats
12 chest to bar pull ups
from 6.00 to 9.00
2 ROUNDS OF
14 overhead squats
14 chest to bar pull ups

following the same pattern

1) Row
2) 10 unbroken STOH
3) Assault
4) rest

-7 X 3 Push Press (95#, 115#, 125#, 130#, 130#, 135#, 135# x2 - failed on third)

-Find 2RM Weighted Pull Up (35#)

-4 X 15 DB Row (2 sets 45#, 2 sets 53lb KB)

-Double Under Ladder by 5
5 minutes
Up to 50 Unbroken and back down (10)

** Lot of work to do on Double Under, continued nemesis I intend to conquer!

Lämmöt 1x5, 1x4, 1x3, 1x2

6 rounds for time:
8x Broad jump
100 metres run sprint
40 sec Air squats
rest 60 seconds