In 10 minutes:

Turkish Get Up
Build to a heavy set. Must be able to do weight with both arms,
so start with weakest arm every set.

4 x 400m 1 min palautuksella
laske vedot yhteensä, se on tuloksesi

SP - DL - BSQ

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

5 min TGU work

15 min snatch work

3 rds
8 snatch - pick weight

16 ring dips

Post- 1k row for time

A.M.R.A.P. 12'
► 10 Pistols D/G
► 10 Handstand Walk

10 min AMRAP
10 Power Snatch
20 DU

Throwing Practice - 30 mins

6 x 10lb rocks (accuracy)
10 foot target x 2
20 foot target x 2
30 foot target x 2

2 standard softballs (distance)
6 x (2 right hand / 2 left hand) as far as you can.

5x65%, 5x75%, 5x85%+

AMRAP 10 minutes of:

30 Double Unders
15 Air Squats
5 Pull Ups