In pair

Buy in:
Run around the box x3
100 V-Ups

"The Don"
For time:
66 Deadlift 50/35kg
66 Box Jumps
66 KB Swings 24/16kg
66 Knee to elbows
66 Situps
66 Pullups
66 Thrusters 30/20kg
66 Wall Balls
66 Burpee
66 Double Unders

Buy out:
Run around the box x3
100 V-Ups

Voima 12 min EMOM:
1 Snatch
2 Push press behind neck

Wod: 3 kierrosta
1 min Swing (24kg/16kg)
1 min Box jump
1 min Burpee
1 min Lepo

Niskan takaa punnerrus 5 x 3 (nousu max)
Dippejä 3 x 5

Grab a mat and your bodyweight

30:20 off x3 rounds

• Scissors jumps
• Penguins (on your back knees bent hollowed crunching side to side alternating heel touches)
• Shin box (like Octopus walks but alternating side to side on the spot)
• cross over mountain climbers (knee to opposite elbow) keeping hips relatively square
• flutter kicks (maintain hollow position)

Just under 15 minute circuit
20 min

Voima:
10x 90 s
1 clean + 3 push jerk

Wod:
Death by thruster

5 Rounds for quality of:
10 Toes-to-bar
30 steps MedBall Overhead Lunges
20 Knee-hugs
30 Split Jumps
1min Plank hold

-2 cones set ~20ft apart
-2 people at a time. once they are done next 2 go

sprint there and back once then 20 alternating hand raise (in pushup position, no twist through hips)
there and back twice then 20 alt hand raise
3 times then 20
4 times then 20... continue with 4 + 20 from here on

12 min AMRAP
3-4min dynamic warmup of legs prior to start

20min

Deadlift @ 80/60kg
Ring dip

heavy power snatches

Each exercise= 10x 20sec work:10sec rest
KB swings
Mountain Climbers
Slamball Slams

15min circuit
18min