3rft:
10 Pull ups/Ring rows
30 RKB Swings 32/24kg
Run 400 Meters

1-2-3-4-5-6-7-8-9-10
Push press (30/50kg)
10-9-8-7-6-5-4-3-2-1
Deadlift (60/100kg)

TC: 25min

For Time:
25 Burpee to target
25 Box jump
25 Push up
25 Burpee to target
25 Box jump
25 Push up

7x2 back squats at 85% of 1RM

WOD
20min AMRAP
2 weighted pull-ups
4 GHD sit-ups
6 weighted step-ups
8 ring dips
Choose your weight and height for pull-ups and step-ups

35# strict pullups. 25# for step-ups 20". Ring Dips no band. Did not sandbag this workout, pushed the limit for myself. Good range of motion and good movements.

"Crossfit total"
Back squat 1RM
Shoulder Press 1RM
Dead Lift 1RM

3 rounds
60 sec RKB Swings 24/16
60 sec Rest
60 sec Push-Ups
60 sec Rest
60 sec Box Jump Overs
60 sec Rest
60 sec Burpees
60 sec Rest
60 sec Sit-Ups
60 sec Rest

AMRAP 7 min
7 V-Ups
3 Burpee Box Jumps

3 x

10 wallball
10 polven nosto

foamrollereiden keilausta kuntopallolla

Jos saa kaadettua foam rollerin kuntopallolla, saa tehdä 3 kuperkeikkaa

AMRAP 20 minutes of:

buy In…... 50 Burpees

15 strict pull-ups
30 push-ups
45 squats

OTM 10 minute
Strict press x 2