4 Rounds:
40/24 Calories on Bike
21 Kipping Handstand Push-Ups

Complete missions in teams/ 4 persons. Your team can do different parts at the same time. Team members don`t need to participate to all missions. Time cap 120 min.

200 pull ups
300 T2B
400 wall balls (9 kg/ 6 kg)
5 000 kg shoulder to over head
600 box jumps (60 cm/ 50 cm)
7 000 kg squats
800 m lunges
10 000 kg deadlifts
20 000 m row

Maastaveto 6x3x70-80%
Pukkiveto 4x6-8 (noin säärestä, vähintään polven alta)
Hyvää Huomenta TAI Suorinjaloin mave 5x5
KapeaPenkki 5x5 (kevyt)

15 x
250 row
Ja cindy (leuat vastaotteella)

Kerranki mäkin ylpeä, suoritin kaikki ilman pitempiä taukoja! Nää treenit mahtavia.

21.15.9.
Thrusters 42.5/30kg.
Pullups

1. Strict Handstand Push-ups
   7 Rounds, Not For Time:
   35 Unbroken Double-Unders + 30% of Strict Handstand Push-ups

2. Deadlift
   Build to a Heavy Set of 8

3. “Napalm”
   2 Rounds For Time:
   10 Bar Muscle-ups
   20 Bar-Facing Burpees
   30 Deadlifts (225/155)
   40 Wallballs (30/20)

4. Aerobic Capacity
   200/150 Calorie Assault Bike
   Males: 20 Calories Easy, 20 Calories Hard
   Females: 15 Calories Easy, 15 Calories Hard

TIRAGE LOURD D'ARRACHE
108% 3*4 REPS

For time:
50 pull-ups
100 sit-ups
50 push-ups
100 squats

3-3-3+ (70%-80%-90%)
3-5 minutos de descanso entre series

AMRAP40

40/30 cal soutu
30 burpee
40/30 cal soutu
30 box step up (+1 x 22,5/15kg DB)
40/30 cal soutu
30 wall ball