Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps

10 Rounds For Time:
250 Meter Row
Rest :30 Seconds Between

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box

Combat Ropes

3 Rounds:

:30 Whips / :30 Rest
:30 Circles / :30 Rest
:30 Alternating Waves / :30 Rest
:30 Choppers / :30 Rest

2 inch manila x 50 feet

135 pound Thruster, 15 reps
Run 200 meters
95 pound Thruster, 20 reps
Run 400 meters
65 pound Thruster, 30 reps
Run 800 meters

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

5 x 1 Negative muscle up

5 x 5 vaakarengassoutu + 3 sek pito joka toistolla

5 x 3 negative ring dip

2 x max aika pito dipin ala-asennossa

Recovery 15 min

Bike/ski/row

4 sets:
20 steps DB Death march

10 Incline DB bench press
10 Tall Kneeling Banded Good mornings

*He demonstrates 2 foot positions in the video, choose which ever feels more comfortable or you can alternate each set. The main take away here is to SQUEEZE your glutes

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders