5 Rounds for Time:
600 meter Run
40 Russian Kettlebell Swings (2/1.5 pood)
20 Air Squats

3 x 3 Tempausriipusta

21-15-9:
* Pull-ups
* Pistols

5 rounds 1min each station
row (cal)
wall ball shot @9/6
pull up
rest

5 x 3 saksityöntö telineestä, 75 % - 80 %

For time

• Row 500m

All out effort!

7 x 2 tempausta

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 sl dl
10 jax
10 h2r

Metcon/*Rx(30)
6 giant sets
5 bench or strict press-choose load
5 ring dips(mod as needed)
5 bent over row
5 concentration curls per side
20 bicycles
5 tire flips
200m run
rest as needed between rounds

Finisher
30 t raise
30 band pull aparts
1 min hip opener
1 min s/a para stretch

For time with 25min time cap:

45 hang squat clean 60/40
5 bob every time barbell touches floor

45 HSPU
5 v-sit up every time coming off the wall

45 C2B
5 push up every time letting go of bar

45 WB
5 jumping lunges every time ball hits floor

Odd: 3 pull ups + 9 push ups + 12 air squats
Even: 10 burpees