4 rounds for time of

• 30 single-leg squats
• 15 sumo deadlift high pulls

♀ 75 lb ♂ 115 lb

Ring row 4min amrap
1min rest
Air squat 4min amrap
1min rest
Push-up 4min amrap
1 min...
KB swing 4min amrap
1min rest
Sit-up 4min amrap
1min rest
Burbee 4min amrap

3 Rounds For Time:
500 Meter Row
400 Meter Run
30 Toes to Bar

Rest 3 Minutes Between Rounds.

5 rounds:
5 HSPU
10+10 Pistol squat
50 DU

Weighted Ring dip or Box dip 3 RM

IN TEAMS OF 2

AMRAP 25
1000/800m row
20 wall ball
20 burpee box step up
20 db hang power clean

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Jakakaa toistot miten haluatte. Jos ei ole parilista määrää, puolita toistot ja tee yksin

A,
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]
1x [ 2 Front Squats + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Build up to a heavy complex within 5 total work sets.

B,
4 rounds for time of:
50 Partner Wall Balls, 9/6kg
40 Row Calories

Complete in teams of 2.

Partners work together to accumulate 50 reps, throwing the ball to one another (25 each). 1 person works at a time on the row but calories can be split any way you like.

Goal: Sub 20 mins

C,
3 rounds for quality of:
10 See-Saw Planks
10 Ball Slams, 9/6kg
Hollow Rock, 20 secs
Rest 1:30

8min AMRAP
Pick up something to carry by farmer's carry style. One object per arm.
You can use training bags stuffed with books, sand(in plastic bag of course) etc. or buckets stuffed with sand or water etc. Be creative.
Walk as long distance as possible.
Post your object, weight and distance to comments.

For total reps

• 4 minutes of Echo bike calories
• 1 minute of GHD sit-ups

• 1 minute of double-unders

• 3 minutes of Echo bike calories

• 1 minute of GHD sit-ups

• 1 minute of double-unders

• 2 minutes of Echo bike calories

• 1 minute of GHD sit-ups

• 1 minute of double-unders

3 min cardio machine
:45 Plank Hold
:45 Squat hold
10 inch worm
15 ring row
15 kb swings
10 hr push ups

Strenght
For Quality and Load
15-12-9-6-3-3-3 reps
Bench Press
rest 1.5-2.5 min bwn sets

Every min for 15 minutes
min 1 - db power clean&push press x 8-12 reps
min 2 - single arm db oh lunge walk steps x 6+6 reps
min 3 - kipping knees to elbows / toes to bars x 8-12 reps