For Time:
5 Rounds:
12 Deadlifts
12 Lateral barbell Burpees

Directly Into...

5 Rounds:
9 Hang Power Cleans
9 Box Jumps

Directly Into...

5 Rounds:
6 Push Jerks
6 Burpee Box Jumps

Kilos = 50/35kg

Light Option

3 Rounds:
12 Deadlifts
12 Lateral barb Burpees

1-2min rest

3 Rounds:
9 Hang Power Cleans
9 Box Step ups

1-2min Rest

3 Rounds:
6 Push Jerks
6 Burpee Box Step ups

3 Sets :

6 - 12 Strict Weighted Pull-Ups

Rest 2 minutes between sets.

• Aim to build off last week -Reps & Weights

row 3km

5 Rounds x AMRAP 4

30/21 Calorie Bike Erg
15 Burpee Box Jumps 24"/20"
Max Shuttle Run

Rest 4 minutes between rounds.

• While we want a hard effort on the bike, it should not come at the expense of slow burpee box jumps. It can help to back off your pace on the bike for the last few cals to prepare for the box.

• Similar to the bike, we want to solid effort here but backing off your last few reps can help prepare for the shuttle runs that follow.

• Come out strong pace from the beginning, but one that you see yourself being able to repeat in rounds 4 and 5 of the workout.

3 Sets :

6 - 12 Weighted Ring Dips

Rest 2 Minutes between sets

• Second iteration here. Aim build off last week.

• Reps & Weight

4 rounds for quality
45m each Single Arm Farmer Carry @heavy
Rest Approx 60s
30M Sled Push @moderate
Rest Approx 60s

Superset x 3 work sets

Single Arm DB Floor Press x 8-10 each
Rest 60s
Barbell Zercher Goodmorning x 6-8 @light/moderate weight
Rest 60s

VOIMA 2/9

push press
every 3min x4
6 push press

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"2 vajaa"

AMRAP 20

200m Run
Max Unbroken Push Ups
200m Run
Max Unbroken Toes To Bar

• Don´t think next round, push all out all sets.

5 Sets of 5 @ 70 - 75%

** 6 - 8 Sec Eccentric