4 x Rope Climb 4m
12 x Push Up
16 x Sumo Deadlift High Pull 40/30kg
4 Rounds, Minimum Rest

3x
10 wallball
10 box jump
3x
10 push ups
10 pull ups
3x
10 HSPU
10 ABS
3x
10 bent over row 60/40kg
10 high pull 40/25kg
3x
10 ring dips
10 t2b

time limit 40min

10-9-8-7-6-5-4-3-2-1
Deadlift 3/4 BW
Kettlebell Swing
Boxjump
Finish with 100 Double Unders.
Minimum rest

1 x 100m juoksu
15 x punnerrus irroituksella
5 kierrosta

Megalähtö klo 18

6min amrap:
Max rep turkkilainen ylösnousu

Valitse sopiva kuula, jaa ylöstyönnetty kilomäärä 360:llä.

Esim. 8 kilon kuulalla 36 toistoa --> 288 : 360 = 0.8 tulos

5min AMRAP

10 box jump overs
10 thrusters @ 40kg

Dynamic Floor Press
8 x 3r @ 50%
30s. Recovery

100 x 40/30kg shoulder to overhead anyhow

For Time:
30 Pull-up
21 Power Clean 60/40
21 Burpee
15 Power Clean 60/40
15 Burpee
9 Power Clean 60/40
9 Burpee
30 Push-up

60 thrusters @ 50%/1RM for time