5x60s.

Aloita kierros 5x toes to barilla/15 polvennostoa,
loppuaika max burpee box overs

For time
row 1000/900m
50 pull ups
row 1000/900m
50 ttb
row 1000/900m

For time:

1-15
Burpees
power snatch 35/25kg
Thrusters

3*
10* Thruster 50/30kg
10* Ring Dip
400m Run

bench press
5x4, ahap. Every sets as heavy as possible
SO 2:00

Four sets of:

KB/DB Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

Every 4:00 x 4 Sets:
12 C2B Pull-ups
400 Meter Run

Scaling
L3: (Chin over bar pull-ups)
L2: (Jumping Pull-ups)
L1: (Ring Rows) (200m Run)

1) Jerk: 6 x 3 @70-75% of 1RM, every 90s.
– Or use a moderate weight
– Reset on each rep (not done touch n go)
2a) Seated DB Presses, neutral grip: 3 x 8-10. Rest 30s.
2b) Banded Pulldowns: 3 x 20-25. Rest 30s.

50-40-30-20-10
Burpees
Squat
Sit ups

1. DL x8-12 (100/70kg)
2. WB x15-20
3. MU/C2B/PU x2-15