Push press 4 x 4

1 RFT:

50 x Burpee
50 x Kb-swing (24/16kg)
50 x Wallball
50 x Pull up

Time cap 15min

In teams of two, alternate tasks to complete as many rounds and reps as possible in 24 minutes of:
10 Dumbbell Ground to Overhead
10 Chest to Bar Pull-Ups
200 Meter Sprint

3 rounds for reps

1min Dumbell burpee box over
1min power snatch
1min air squat
1min t2b
1min push up
1min REST

3 RFT:

12 x Deadlift
9 x Hang power clean
6 x S2OH
400m Run

(Rx: 50/35kg)

AMRAP 15min:

6 x HSPU
9 x OHS (Rx: 42.5/30kg)
12 x Box jumps
15 x DU´s

400 m run
15 OHS
30 Sit up
Rest 2 min btw rounds

15 minute cap

Hanging knee raises
Mountain climbers (30s)
Flutter kicks per leg
Mountain climbers (30s)
Hollow rocks
Mountain climbers (30s)

First round 25 of everything then 20,15,10,5

Mountain climbers stay 30s through every round

Finish early?
0.12 on the curve as fast as possible

3 x 6 minuutin AMRAP (3 minuutin lepo väliin):

• 3 x tempaus 50/40kg
• 6 x Burpee over
• 9 x CTB

Vähennä tempauspainoja lepoaikana (50/40-40/30-30/20).

box jump
wall ball
t2b

Focus on rhytm and technique. The idea is not to get as many reps as possible but to find rhytm and stay moving.