6 Rounds for Time:
9 Box Jumps @60/50cm
9 Pull-Ups
9 Thrusters @40/25 kg
9 Toes-to-Bars

TC:14'

4 kierrosta

400m Juoksu
40 venäläinen kahvakuulaheilautus
400m Juoksu
20 kahvakuulaheilautus

käytä samaa kahvakuulaa

3-4 rounds (go by feel)

15-20 sit-ups
20-25 back extension
20 russian twist

Teams of two. Row 12K for time. Split as desired.

AMRAP 20:
7 Toes to Bar
7 Front Squats 60/40kg
12/9 Cal Row/ Assault Bike

AMRAP 16

12 Hang Power Cleans 70/50kg
12 Burpee Box Jump Overs 24/20"
12 Push Jerks 70/50kg
12 Bar MU

10 min air squat challenge
- stay at bottom position for 10 min,
- look for stiffness, tight spots
- you can change foot stance,
- shifting bodyweight

AMRAP 6 min
10 ring rows
10 burpees

increasing reps every round. so second round 11+11 and so on...

200m Run
15 Burpees
Then
3 Rounds:
10 Box jump overs (don't touch the box) 60/50cm
15 T2B
Then
15 Burpees
200m Run

TC 10min

5x
1min ON / 2min OFF
- Increase speed.

6x
30s ON / 2min OFF
- Sprint, go hard for max distance.