21-15-9 reps:
315 pound Deadlift
30" Box jump

95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees

For time
30-20-16-10
2-Count Flutter Kicks
Pike Push up
Box Step-up

2 or 3 rounds
1 min rowing for max calories
1 min max reps of burpees
1 min of max DU
1 min rest
Erittele tehdyt toistot ylös joka liikkeen kohdalle.

50 KB Swing 25#
25R/25L KB Snatch 25#
100M KB High Elbow Farmers Walk 2x25#
100M KB Farmers Walk 2x25#
50 KB Goblet Squats 25#

Lepoja

4 x 100M Sprints
16.81,16.01,17.00,18.29

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1 pull up
1 chin up
6 band assisted pull ups (3)
25 trx rows
25 jumping pull ups

25 push ups

25 air squats

25 bench dips

3 walk ups

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10 burpees
25 ball situps
25r/25l kb windmills 25#

Complete as many rounds and reps as possible in 10 minutes of:

115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps