21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

Scaled
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees

Men use 65 lb.
Women use 45 lb.

Tee niin monta tiukkaa leuanvetoa kun pystyt

In teams of 3, with only one working at a time, complete 3 rounds each of:

Row 500m
8 x Front squat 100/70kg (from the ground)

Followed immediately by...

In teams of 3, with only one working at a time, complete 3 rounds each of:

Row 500m
8 x Thrusters 60/40kg

In teams of two, 30min AMRAP of:

500m Row
30 x KB swings 32/24kg
20 x Box jump overs 60/50cm

(Teammembers will alternate tasks with only one working at any time. Ex. A will row then B will do the KB swings and so on..)

20min AMRAP
20wall balls- 9kg/6kg
20 lunges 45kg/30kg
20 cal row
20 push presses 45kg/30kg
20 abmat sit ups

1. 10-15 Double KB push press
2. 1-5 strict ring pull up (scale to bar or banded pull up
3. 30-50 DU's (scale reps or 40 sec's practice)

For time:

3 L-sit rope climbs

rest 2 min

5 legless rope climbs

rest 2 min

7 rope climbs

Scaled:

3 x

5 ropeclimbs
1 min L-sit hold
2 min rest

AFAP (As Fast As Possible)
5 rounds for time of
35 Kettlebell Swings 24/16kg
30 Push Ups
25 Pull Ups
20 Burpees
800m Run

Complete the following for time
80 KB Lunges 24/16kg
60 KB Swings
40 Pull Ups
20 Burpee Box Jump

Time Cap 12 Mins

2 Rounds:

3 min Row (Cal.)

rest 30sec

3 min AMRAP: 8 box jumps, 10 OH walking lunge 20/15kg plate and 12 Kettlebell swings (32/24 kg)

rest 30sec

3 min Shuttle Run

rest 30sec

3 min AMRAP: CINDY (5 Pullups 10 Pushups 15 Squats)

rest 30sec

3 min Double Unders

rest 90sec