For Time:
50 Strict Toes to Bar

30 sec On/30 sec Off x5 (2min rest between stations)

1. Row
2. Push Ups
3. Split Jumps (Lunges för nya/ovana)
4. V-Ups
5. Burpees
6. Hollow Rocks
7. Arch Rock
8. Goblet Squats 24/16kg

4 Rounds For Time:
21 Deadlifts (135/95)
15 Box Jump Overs (24/20)
9 Push Jerks (135/95)

3-5 rounds:
10 Dips
10/10 side bend with KB AHAP
3/3 Turkish get ups AHAP
8 Pull ups strict

5x5 80%

AMRAP 30min

30 Power clean
30 Burpee
30 OHS
30 Pull up
30 Power snatch
30 Pitol squat
30 STOH
30 T2B

Rx: 42.5/30

(Tangon pudotuksesta = 5 burpee penalty)

10 min AMRAP
200m run
10 box jumps 60 cm/ 50cm
10 burpees

3-5 rounds for quality

3x rope climbs
3x skin the cat
1 x parallet walk
20-30 sek handstand hold (free or on the wall)

Conditioning
2 RFT:
500m Row
9 Thrusters, 40/30kg

10 Rounds For Time:
3 Snatches 60/40Kg
15 Wall Ball