30 burpee box over,
45 pull up,
60 deadlift 90/65kg,
90 wall ball,
120 kcal row.
Target 30 min.

Buy in 40x bar over burpees*
Max kilos power clean

Tulos on nostetut kilot. Painoa tangossa esim. 30kg, ja ajassa 2:30min ehdit tehdä 30 toistoa -> Tulos 30kgx30 toistoa = 900kg
*Hand release burpees

800 m run (1 track lap then up small bridge)
Then 3 Rounds
20 Pull ups
40 Push ups
60 Air squats
Then 800 m Run

3-4 set, rest as needed:

1) 6-10 Prone Trap Raises
2) 8+8 Single Leg KB Deadlift
3) 15-25 GHD Sit-Up
4) 3-10 Strict C2B

2 rounds for time of :
20 DB Snatch alternate
40m DB Carry right arm
20 DB Snatch alternate
40m DB Carry left arm

AMRAP 13:
70 Dumbbell Snatches (50/35)
60 Wallballs (20/14)
50 Calorie Row
40 Kipping Handstand Push-ups

Back squat
5 sets of 5 reps
- use 80% of 1 RM
- 2 mins rest between sets

Front Squat
5 sets of 3 reps
- 2 mins rest between
- good form

5x 5 Floor Press
between sets :
5 Tempo Ring
3" Up / 2" hold / 3" down / 2" hold

15 mins practice of
HS Hold
Free HS Hold
Shoulder Taps
- make notes of your achievements