For Time:
12 - 9 - 6 - 3 - 6 - 9 - 12
Toes-to-bars
Burpees

2min ON / 1min. OFF
50 DU's
10 Thruster (40/30kg)
Max reps Ring/Bar MU / C2B+Push up

3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

3 sets 97% effort
8-10 thrusters
8 burpees AFAP
Row 15 pulls all out
rest walk 4-6mins

rest as needed

3sets 97% effort
12 KBS as heavy as you can with unbroken set
8 no push up burpee box jump 15″ AFAP
AD 20sec all out
rest walk 4-6mins

rest as needed

1min max distance on AD

Notes:
– record rest times each set
– think about what you are doing to maximize rest btw sets
– record max cals and distance for AD

50 Partner Med Ball Sit Ups

Workout:
3 Sets
- 250m roeien
- 25 Jumping Jacks
- 25 Situps

Military Bench Press / sotilaspenkki / voimapunnerrus 5 x 5

Alkulämmittely ja mobility

Etukyykky 7x 5

Emom 10
"Macho man"

Loppuvenyttelyt

2 rounds:

30s side plank hold (both sides)
30s hollow hold
30s superman hold

15 Power clean
15 push jerk
12 PC
12 Pj
9 PC
9PJ