3 rounds for time:
10 Renegade Row (without pushup)
15 Thrusters
20 Abmat Situp
25 TRX Row
30 Sprawls

Ladies- 10lb dbs
Guys- 20lb dbs

15min cap

*finished early= burpees! (record time and # of burpees finished in comments)

3 kierrosta

1 min amerikkalainen kahvakuulaswingi
1 min 1 käden vauhtipunnerrus kahvakuula
1 min yleisliike

complex: hang snatch + full snatch + ohs x 6 @ 50-60%

skill practise for 30min

Intervals 3 x 5 min, 4 min rest

Buy in 200 m Farmer's Walk

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

rest 4 min

Beta: 5 min AMRAP
5 Power Jerks/Push presses 50/30 kg
10 Box Jumps, step down
Ring Plank 15''

rest 4 min

Alpha: 5 min AMRAP
5 Burpees
10 Pistols alternating
32 DUs (fast)

Back Squat at tempo 3010; 4 x 6-8 reps with 90 sec rest between. Have your work sets around 75% of your 1RM.

Aim for at least 6 reps every set. If you get less than 6, you messed up.

3 sec down, 0 sec pause at bottom, 1 sec up and 0 sec pause at top.

Köysikiipeily: jalkalukko, käsillä
Dippi punnerrus: teline, renkaat, kippaus
L-sit: progressiot
Käsilläseisonta: seinällä, yhdellä kädellä, kävely sivuttain seinällä
Päälläseisonta+ nousu suorille käsille

6 min alkavalla minuutilla

1. 3 Dippi punnerrusta
2. 30 sec käsilläseisonta/päälläseisonta

3 rounds for quality:

20 Reverse hypers
20 Bicycle abs (both legs = 1 rep)

A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

Build over the course of the sets to today’s heaviest double or triple.

B.
In teams of two, alternate every 5 reps in order to complete as many reps as possible in 5 minutes of:
135/95 lb Ground to Overhead

Rest 3 minutes

In teams of two, alternate every 15 reps in order to complete as many reps as possible in 5 minutes of:
Wall Ball Shots

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

AMRAP (As Many Reps As Possible) of
Tabata Double Unders
Rest 1′
Tabata Air Squat
Rest 1′
Tabata Pull Ups
Rest 1′
Tabata Push Ups
Rest 1′
Tabata Ab Mat Sit Ups