2 köysikiipeilyä (1 köysikiipeily on 3 köysilaskeutumista)

4 kierrosta:
15 m Kelkantyöntö sprintti, 5 - 10 kg + kelkka
12 seinäpalloa 4-8 kg
9 varpaat tankoon

2 köysikiipeilyä

10 push-ups
10 sit-ups

Optional Accessory
GYMNASTIC CONDITIONING

10min with dynamic bodyweight movements (check the gymnastics video from gym library or make up your own workout)
RPE 2-3

AMRAP 15:
40 Lateral Barbell Burpees
40 STO 40Kg
30 Lateral Barbell Burpees
30 STO 50Kg
20 Lateral Barbell Burpees
20 STO 60Kg
10 Lateral Barbell Burpees
AMRAP STO 70Kg
One barbell. You must change weights.

Pre-WOD:
10x3 back squats @ 60% of your max.

WOD - Choices:
Option A: "Karen" 150 Wall Balls (20#/14#)
Option B: 100 HR Burpees

I am an average Joe, so an Rx - I am happy to finish and look to improve.

Teams of 3 for time:

150 x WallBall
100 x Sit-up
90 x KB Swing
60 x Burbee
90 x KB Swing
100 x Sit-up
150 x WallBall

Hieronta ois kova

Strength / Skill:
5x3 Bench Press @ 80% of 1RM

Partner AMRAP - 20min Cap
5 Power Clean
10 Pull Up
15 Wall Ball
Note: Only 1 partner work's at a time and you play split the work however the team wants.

Tabata

4 rounds for time:

8 x Snatch (60/40kg)
Run 400m
2 x legless rope climb