500m Row / 400m Run / 26/20 cal AirBike / 28/22cal Ski
12 Burpees
21 Box Jumps

(Time cap: 12min)

4-7 Rounds:

20-25 seconds @ 110% AB/Row/Run
Rest 3 min

Score in calories (running in m). All rounds in comments.

WIDE GRIP CHIN UPS 4 X 10
Burn out with BB OH press 4 X 10 - 15 reps ** add in notes

Teams of 3:

30 min AMRAP:
18 Hang Cleans (115/75)
15 Shoulder to OH (115/75)
12 Burpee box jumps (24/20")

One person will be running 400m while 2 people are accumulating reps for the AMRAP. Each 400m will be a different person running.

*Score is total rounds/reps

3x8min AMRAP (3min rest)

a)
Run 800m +
AMRAP of:
5 Pullups
10 Situps
15 Squats

b)
10m One arm KB Overhead walking lunge 24/16kg, alternate arm each round (5m=1rep)
16 KB Snatch
20/15 Cal. Row/Bike

c)
5 Burpee
10 Wall Balls
30 Double Unders

4 rounds

20 kb C&J 24kg/16kg

20m waiters walk 20kg/10kg

Bent over barbell row 5-5-5-5-5 reps

2RFT:
18-12-9-6
T2B*
18 Wallballs (20/14#)
*Rep scheme is designed so you can go unbroken with no transitions. Go hard and hold on.

5min
7 maastaveto 90/60kg
7 boksihyppy

Lepo 2min

5min
7 tempaus 35/25kg
7 etunojapunnerrus

1. Conditioning

5 Rounds, for max reps:

1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 Burpees over Bar
1:00 Rest