For time:
30 Thrusters 40/30kg
15 Pullups
20 Thrusters 50/35kg
15 Pullups
10 Thrusters 60/40kg
15 Pullups
5 Thrusters 70/50kg

3 Rounds of:
50 Double Unders
40 Wall Balls
30 KB Swings 24/16kg
20 Pullups
10 Box Jumps

For time:

RX'd:

200-ft. (61m) dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. (61m) handstand walk

50-lb./35lbs dumbbell, 24/20-in. box
Time cap: 10 minutes

SCALED:

For time:
200-ft. (61m) dumbbell front-rack lunge
50 dumbbell box step-ups
50 5-in. elevated strict handstand push-ups
200-ft. (61m) bear crawl

50-lb./ 35-lb dumbbell, 24/20-in. box
Time cap: 10 minutes

4 sets of
8 floor press
8 bent over row
rest 1:00 between sets, add from last week

Deadlift 1-1-1-1-1-1-1 reps

10-20 Banded face pull,
6+6 KB/DB Sots press or lunge press

For time

21-15-9

*DB snatch (35/50lbs) (alternate hands)
*Box over burpee

Hang snatch 4 x 4 (60/60/65/65 %)

Tempaus kyykkyyn.

For time:
50 Calorie Row / Ski / Bike Erg / 2+½ x Stairs / 35 or 25 Cal Ass Bike
50 Medball Cleans @ 20/14
50 Box Jumps w. step down @61/51cm
50 Ground to Overhead with a plate 20/15kg
50 Walking OH Lunges @20/15kg
50 Calorie Row / Ski / Bike Erg / 2+½ x Stairs / 35 or 25 Cal Ass Bike

• 25:00 Cap

6 rounds, rest 1:2

7 Power Clean 70/50kg
7 Jerk
14 cal airbike

Target: Barbell work unbroken. These are intervals with heavy breathing. Be consistent and bike with same watts each round. Scale the loading if needed

Rest 1:2 (rest twice the time it took you to work)