Every 3min

6x5 @3102

Good posture!

With a partner:
AMRAP 20:00
Athlete #1 Rows 500m
Athlete #2 Runs 400m / Stairs x 1+½

*Score = total man sets of 500m/400m run completed. Both athletes are working at the same time.

In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
Partners complete full rounds before switching.

If Completing Individually, Complete As: On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)

"JT with a twist"

21-15-9 reps of:
Handstand Pushups
Ring Dips
Pushups

*but after each round - 20 Front Squats 50/35kg

12 min EMOM
1) 15 cal airbike
2) 55 DUs

For Time:
50-40-30-20-10:
AbMat Sit-Ups
25-20-15-10-5:
Calorie Schwinn Bike
10-8-6-4-2:
Deadlifts (275/185)

Every 2 minutes for 10 minutes (5 sets):

Bench Press x 2 nopeesti nostettuna, kuorma kevyt

B. Every 3 minutes, for 9 minutes (3 sets):
Front Squat x 5 reps @ 75%

Tää on jo raskas joten huomio kropan pitämiseen hallussa, ei kipata eteen vaan eturäkki kuntoon

For time: (timecap 10min)
5-4-3-2-1 MU
10-20-30-40-50 DU

then

For time: (timecap 10min)
10-8-6-4-2 HSPU
2-4-6-8-10 Burpee Box Jump overs

5x5min AMRAP (rest 2min)

Run around the box
+
A) 10/7 Cal. Row
5 Burpee over Rower

B) 10 Wall Balls
30 Double Unders / 50 Singel Unders

C) 7 Box Jump Overs
7 Pushups

D) 10 KB Swings 24/16kg
25 Lateral Jump over KB

E) 12 DB Snatches 22,5/15kg
15 Situps