500 juoksu
50 Abmat
400 juoksu
40 käsipaino tempaus
300 juoksu
30 hyvää huomenta
200 juoksu
20 box
100 juoksu
10 MU
30min time limit

For time:

Deadlift 80/60kg x 21
Row 500m
Deadlift 80/60kg x 15
Row 500m
Deadlift 80/60kg x 9
Row 500m
Deadlift 80/60kg x 6

TIMECAP 12MIN

20 Handstand push-ups
50 KB swings (1,5/1 pood)
50 Jumping pull-ups
50 Push presses [20/15]
50 Double unders
25 Knees to elbows
25 Wall ball
25 Burpee

1min Sumo Deadlift High Pull 35/25kg
1min Box Jump
1min Push Up
1min Rest

3 Rounds, AMRAP

The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating. On call of "change", the athletes must change to next movement immediately for best score.

Let's try something different today! Ankle work as prescribed by Jami in [this video](

). 4 minutes each side.

Seven rounds for time of:
7 Handstand push-ups
60/40 kg Thruster, 7 reps
7 Knees to elbows
100/70 kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Back Squat 12.3.
1 x 10 @ 60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
Rest 2-3m

Three rounds:

300m Row
10 Push jerks (50% of 1RM Push jerk)
10 Burpee pull-ups

Rest 90 seconds after
each round

3rounds for time
500m row
15 push press
15 ring row

60 x Pistol Squats, alternating legs
60 x Handstand shoulder touches

For Quality