10min AMRAP
50 Double Unders
10 KB Snatches 24/16kg
10 Steps Overhead Lunges 24/16kg

WOD
12 min amrap:

12 x tempaus kuulalla
12 x TTB
6 x burpee

WOD
1 km soutua,
joka alkava minuutti 2 x raakatempaus 40/30kg

A) 8 deathlift @40% 1 rm
B) 30 s "linttipäänalle"

12 Burbees
100 m run
12 Push ups
100 m run

Everyone needs a hurdle set to ~ 12"

round 1 30s on : 30s off
round 2 30s : 20s
round 3 30s : 10s
round 4 30s : 30s

two foot hops side to side
two foot hops fwd backward
wall running
SL hops (split the time)

14 minute circuit
20 minutes with explanation

WOD:

• 400 m juoksu
• 30 x wall ball
• 15 x burpee
• 5 x Power Snatch (50/35kg)
• 20 x wall ball
• 10 x burpee
• 5 x Power Snatch
• 10 x wall ball
• 5 x burpee
• 5 x Power Snatch
• 400 m juoksu

For time:
Run around the box x2
25-20-15-10-5 Situps
5-10-15-20-25 Box Jumps

Run around the box x4

25-20-15-10-5 KB Swings 24/16kg
5-10-15-20-25 Toes-to-bar
Run around the box x2

A.
Four sets of:
Front-Foot Elevated Split Squat x 6-8 each leg
Rest 60 seconds
Ring Push-Ups x 8-10 reps
Rest 60 seconds

B.
Four sets for max reps against a 3-minute running clock of:
Run 300 Meters
Max Reps Dumbbell Man-Makers (55/35 lbs)
(push-up, power clean, push press)
Rest 2 minutes

Record details and feelings.