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

For time:

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

50-lb. dumbbell, 24-in. box

Time cap: 20 min.

Mobility, yoga, relax.

3-6-9...
Add 3 reps every round
Thruster
C2B
Ohs
T2B

@ 42,5 / 30

Maastaveto 2x2x92,5%

Salkkunostot 3x6 / puoli

Etuheilautus yhdellä kädellä 3x15 / käsi

SitUps 100 toistoa AFAP

Back Squat
5-4-3-2-1+. Rest 2:00
- Goal: Build to a heavy 1+ (AMRAP) set. The goal of this to perform 1-3 reps with a heavy load, not necessarily a max. Go based on feel.
- Option: 6 x 4 building in weight as form permits, try to match your top set from last week.

6 kierrosta 2min ON 1min OFF

1) Kone (kalorit)
2) Tuplat/sinkut

Tulos: kalorit + toistot

4 Rounds
1min db one arm hang c&j
1min db one arm overhead reverse lunge
1min double under
2 min rest

15min
Work a heavy double in Power snatch