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.

Varied intervals for total 4 sets:
A. 750/600 m row or ski or 1500/1200 m bike
B. 10 renegade rows
C. 15 KB goblet squats 24/16 kg
D. 16 alternating DB hang power snatches 15/10 kg
2 min rest

Change the order of movements for every round.

For time

Byu in 50 cal Assault Bike
3RDS
6 Power Clean 80/50kg
14 bar facing burpees
Cash Out 1000/900m Row

4-5 Kierrosta:
2min Pyörä/soutu
12 Leuanveto
20s Rengaslankku
12 Käsipainotempaus vuorokäsin
12 Punnerrus
6/6 Pallonheitto seinään korkeasta polviasennosta
90s Lepo

Build to Heavy Single

Exercises for lower body part

• Toe Touch(10 seconds)
• Mountain Climbers
• Bicycle Crunch
• Burpee test

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

AMRAP 20
20 Jumping Lunges
40 Air Squats
600m Run

Jakokyykky tanko takaräkissä 5 x 5+5 nosta painoa tuntemuksen mukaan

AMRAP 15:
30 Line Hops
20 Glute Bridges
30 Line Hops
20 Broad Jumps
30 Line Hops
20 Front Plank to Push-up Plank

OR

AMRAP 15:
30 Double Unders
15 Double Dumbbell Deadlifts
30 Double Unders
15 Double Dumbbell Hang Power Cleans
30 Double Unders
15 Double Dumbbell Push Jerks

“BOOM BOOM POW”
For Time:
30 Pack Rack Thrusters
30 Burpees
150 Double Unders / 225 Line Hops / 225 Single Unders