4 intervals of 45 sec work, 15 sec rest:

1. interval: Rope lowers / Supine ring row

2. interval: Kipping HSPU

3. interval: Chest to bar

4. interval: Handstand walk, 1 m = 1 rep

Repeat 5 times. (altogether 20 min) Count reps as AMRAP.

20 min AMRAP:
6 x mave 100/80kg
7 x burpee+ leuka
10 x swing 32/24kg
2 kierrosta juoksua hallin ympäri

Strength

1RM Bench Press

5 rounds: 50s. ON / 10s. OFF:
Rope climbing
DU's
Row (cal)
T2B
Russian swing (32/24kg)
Rest

A.
Teams of three must complete a total of 4 sets each as quickly as possible of:
Row 500 Meters
—
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
5 Hand-Release Push-Ups
10 Box Jumps (24″/18″)
—
Run 400 Meters

Teammates must attack the workout in order, and cannot perform similar tasks at the same time. All teammates start on the row . . . which means Teammate B has to wait until Teammate A has completed the 500 meter Row before he/she may begin. Teammates cannot be performing the gymnastics couplet or the run at the same time. Thus, Teammate B needs to wait until Teammate A returns from his/her run before he/she may begin the run.

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run*
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
80 Burpees
400 Meter Run
100 Wall Ball Shots (20/12 lbs)
400 Meter Run
100 Kettlebell Swings (32/24 kg)

*Both athletes perform the run at the same time.

10min AMRAP snatch
Options:
-DB or KB
-Unlimited hand switch or just 1 hand switch
-Record weight and total reps

3min snatch practice before starting
15mins

A.
Four sets of:
Romanian Deadlift x 6 reps @ 4011
Rest 30 seconds
Supine Hamstring Curls with Medicine Ball x 20 reps @ 11X0
Rest 30 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
12 Russian Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)

• Dead bugs [keep tailbone off floor] x 10/
• hollow body bridge x 30s (https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/877/hollow-body-bridge.jpg)
• SL hip thrust x 10/
• SL Plank x 30s L
• Super(wo)man x 10
• SL Plank x 30s R

AMRAP 8 minutes

WOD:

For time:
- 20 x Burpee Box Jump Overs (60/50CM)
- 30 x Throwing Med Ball Situps (9/6KG)
- 40 X Snatches (40/30KG)
- 50 x Overhead Walking Lunges (25′ L/25′ R ) (40/30KG)