5 RDS:
1:00 ME Wall Ball 9/6
1:00 ME 15cm Target Burpees
1:00 Rest

15min amrap:
6/6 x tgu 16/12kg
1 x köysi
10 x tempaus 40/30kg

Lähdöt lennosta klo 18 alkaen.

30min:
10min soutu
10min rope turns
10min juoksu

10 Kettlebell Swings (heavy,eye lewel)
10 Weighted sit-ups
10 Box jumps

men 24kg/ women 16kg
1. min 2 swings
2. min 4 swings
3. min 6 swings
continue until you can´t complete the prescribed set in one minute.

Double-unders, max reps in 1 minute
Muscle-ups, max reps in 1 minute
Plank hold, max time in 1 minute
Rest 1 minute between rounds.

5 käsilläseisonta punnerrusta
10 maastaveto omalla painolla
15 DU
20 min AMRAP

3 Rounds for Time;
5 x Muscle Up
20 x KB Snatch + OH Lunge 24/16kg
40 x DU

10 wall ball shots 9kg/6kg
20 doubleunders
10 wall ball shots 9kg/6kg
20 push presses 42,5kg/30kg
10 wall ball shots 9kg/6kg
20m bearcrawl
10 wall ball shots 9kg/6kg

30 x KB Swings
30 x Wall Ball
30 x Chest to Bar Pull Ups
Run 800m
20 x KB Swings
20 x Wall Ball
20 x Chest to Bar Pull Ups
Run 400m
10 x KB Swings
10 x Wall Ball
10 x Chest to Bar Pull Ups