2RFT

50 Wallball 9/6kg
40/30 Cal Bike Ergo
30 Box Over Jumps 24/20"
20 Burpees
10 C2B

Warm Up 10 min

10 WB
10 Push Ups
20 Air Squat
20 Sit Ups
30/20 Cal Bike Ergo

Toes to bars

OR

AMRAP 2min.:
T2B

AMRAP 8:00

3 Hang Power Clean @52/35kg
3 Push Press
6 HPC
6 PP
9 HPC
9 PP
And so on adding three reps each round..

Rx+: @60/42.5kg

Extra:
Banded Overhead Triceps 4 x 25. Rest 60s.

21-15-9:
Deadlift (100/70kg)
Box jumps (75/60cm)

(Time cap: 7min.)

Weighted chin up 6x3

OPEN 21.3
TBA

Every 2min 3 rounds

1. 10 V-up + 10 hollow rock
   Rest of the time machine

2. 10-15m ha walk / 20 taps Wall walk
   Rest of the time machine

3. Rmu/ Rmu kone / Ring pull ups
   Rest of the time machine

4. Hspu 1 Unbroken set
   Rest of the time machine

5. Pistol Squats 5+5
   Rest of the time machine

For total time:
Run 1.5km / Row 1500m / Ski 1500m / Bike Erg 3000m / Assault Bike 90/75 Cals / 5 x Stairs
50 Burpees
Rest 3:00
Run 1.5km / Row 1500m / Ski 1500m / Bike Erg 3000m / Assault Bike 90/75 Cals / 5 x Stairs
50 Burpees

"Rowing Michael"
3 Rounds
800m row
50 back extension
50 sit-up