Mixed intervals

4x
1 min burpees
1 min rest
1 min mountain climbers
1 min rest

For time:
15 Squat snatches @days 90% -10 to -15kg.

Even this is for time, the goal is to finish without fails!!! So rest as needed.

E5MOM for 5 rounds:

Assault 21/15kcal
15 Wallball
9 TTB

New round starts every fifth minute. These are intervals. Keep a steady but fast pace! Rest the remaining time. Try to hit the reps unbroken. You should have more than 90sec of rest. If you use a HR monitor, start a new round when your HR is below 120.

Teams of 2

"Lonely Grace"

12 mins to build 1 RM C&J

5mins rest

"Spicy Randy "
For Time :
75 Power Snatch + 75 OHS @ 34/25kg

5mins rest

"Heavy Fran "
For Time
21-15-9
Thruster @60/40kg
C2b

Min 1: Rope climbs x1-2
Min 2: Side plank 20s./kylki
Min 3: Pushups x10-15

Emom 18

2x Thruster
-Nosta painoa joka min, kunnes löytyy päivän maksimikuorma, sen jälkeen painoa laskien

12 Intervals (3 of each)
New round every 3rd minute

A) 15/12 Cal. Assault Bike + 12 Wall Balls
B) 15/12 Cal. SkiErg + 10 DB Snatches
C) 20/15 Cal. Row + 20 Squats
D) Sled Push 30m + 8 Burpee Box Jump Overs

• 10 Round of:
BB Deadlifts (120/80Kg) 3 reps
Pull Ups 6 reps
Standard Push Ups 9 reps
Air Squats 12 reps
15 Min Timecap

15x T-BAR ROW
20x BICEP CURLS
12x PULL OVER

In 15min, build up to 85% of 1RM
1 Squat Snatch