6 rounds (total 36 minutes):
2 min of assault bike for calories or run
1 min of wall balls (light weight)
2 min of ski or run
1 min rest

3 rds:
8 Burpee box jump overs 60/50cm
10/10 Single arm half kneeling KB press
12/10cal Row

5x3 Bench press
After each set of bench press, max reps of unbroken DU.

4 rounds, rest as needed:

1) 5 Bench Press, AHAFA
2) 5-10 Chest to Ring Pull-Up
3) 30-45sec Banded Walk
4) 5+5 KB Bottom Up standing Press

3 x 10-15 blade dip on parallets + blade pull ups

Te maasta irroitus taskulle rauhassa
5 x 3 + viimeinen potkulla ja poisheitto
100 - 110 % te max ei repien

Tempaus alkupaino tai vähän yli.

95-98%

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 heels to rear
20 m climbers

Metcon/*Rx(23)
8rds
5 burpees to a plate 45/35
100m run
then
8rds
5 hrpu/*hspu
100m run

jerk(15)
5-4-3-2-1-climb

Finisher
2 min shoulder distraction
30 w raise
60 rtw

Split jerk
One lift every 90 seconds
total 10 sets.
Start around 60% of 1RM
don't go heavier than 80%

3 rounds
2 ring MUs
3 cleans 100kg/75kg
4 HSPUs