For total time:

Buy in: 10 DB Turkish get up, alt. arms (22,5/15 kg)

3 rounds:
5 Squat snatch (42,5/30 kg)
5 OHS
5 Bar facing burpees

Cash out: 10 DB TGU

10 AMRAP: 1-2-3-4-5...

Pull-up
HSPU
Pistol squat (up same leg, alt. rounds)

3x
10min ON/2min OFF

“I Go-You Go”

A) 12/9 Cal Bike
8 Stick Facing Burpees

B) 15/12 Cal Row
8 DB Snatches

C) 12/9 Cal SkiErg
10 Wall Balls

2 Rounds:
30 total Barbell Reverse Lunges @70/45kg
20/15 Cal Row
Rest 3:00
- Goal: Very hard effort, unbroken Lunges on the first set.
- Rx+: @85/60kg

Extra:
Banded Pull-Through: 3 x 25. Rest 60s.

1A) Weighted ring dips 5x2x80%
1B) Spider man push ups 5x8

10 min AMRAP
300m run
5 HSPU
5 hang power cleans 60kg/40kg
5 STOH 60kg/40kg

5 rounds for time

Pull up 50 lbs max reps
Farmers carry AHAP 80m

6x4

(V1-V2)
-Sama kuorma (75-80%)

For time
3 Rounds of
10 Handstand Pushups
12 Deadlifts 100/70kg
+
3 Rounds of
10 Pullups
12 Front Squats 60/40kg
+
Cash out: 25/18 Cal. Or 400m Run

4x 8min ON/2min OFF

Teams of three

A) Echo Bike —>
5x7m Shuttle Run + 8 Burpees + 5x7m Shuttle Run —>
Rest

B) Row —>
5x7m Shuttle Run + 12 Wall Balls + 5x7m Shuttle Run —>
Rest

C) BikeErg —>
5x7m Shuttle Run + 12 Box Jump Overs + 5x7m Shuttle Run —>
Rest

D) SkiErg —>
5x7m Shuttle Run + 12 DB Snatches + 5x7m Shuttle Run —>
Rest