3 rounds for time of:
Row 500 meters
21 burpees
12 thrusters, 42,5/30 kg

For Time:

21-21-21
Deadlift 70/50kg
bar over burpees
15-15-15
squat clean 70/50kg
pull ups
9-9-9
Snatch 70/50kg
deficit hspu (10 cm)
100 du´s

AMRAP 12, With partner

14 box over jumps 24"/20"

14 KB Swing (american) 32/24kg

IGOYOUGO

AMRAP 10
Overhead walking lunge 40m with 25/15kg plate
13 pull ups

21-15-9 reps for time of:
Overhead squats
Sit ups
Bar over burpees

Men: 52,5kg
Women: 37,5kg

Shoulder mobility

Partner workout, "I go, you go":
Buy in row 1500/1200m.
Then 3 rounds:
- 30 WB
- 20 pull-up / jumping pull-up
- 10 power clean 60/40kg
Cash out: 50 burpees.

Five rounds for time of:
22 Kettlebell swings, 2/1,5 pood
22 Box jump, 24/20 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 9/6kg

Overhead squat with band&kb

5x8

Tabata Wallball
Tabata Toes to Bar
Tabata Overhead squat 20/15kg
Tabata Row
Tabata score is the least number of reps performed in any of the eight intervals. No rest btw tabata´s

Deadlift

5 - 7 - 9 - 11 -13 -15, use same weight every set.

SO 3:00