3x
30sec ME Wall Balls
30sec rest
30sec ME DU
30sec rest
30sec ME Toes-to-bar
90sec Rest

3 rounds
run 400m
20 air squats
20 abmat sit ups

2 x 5@65% 1rm
2 x 5@70% 1rm
2 x 5@75% 1rm

For time;
15m x Sled hand over hand pull @ 100/75kg

Start up(14)
roll quads, calves, achilles(4)
hip opener (2)
20 halos

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 squat therapy
8 sec v sit

Power(15)
box squat
work up to heavy

Fitcamp
Tabata
kbs
step ups
row
burpees

Metcon(10)
21-15-9
Thrusters 75/55
toe to bar
then
400m run

Metcon-comp(10)
12-9-6
Thrusters 115/85
bmu
then
400m run

Finisher
50 bfsu
20 cuff iso
2 min chest opener

5 x 16m Sled pushing
10 x Box jumps after sled push.

Rest as needed. No time element.
Post your weights to comments.

8 min

3 boksihyppy
20 m karhukävely
3 tasajalkaloikka

4 rounds for time of:
10 x Ring dips
20 x T2B
30 x DU

On the minute every minute for 30 minutes:
* 5 pull-ups
* 10 push-ups
* 15 squats

Result, succesfully rounds

13 min

3+3 kahvakuulatempaus
6 varpaat tankoon
6+6 askelkyykky kahvakuula räckissä