15-12-9-6-3 reps for time of:
- Row
- Thruster, just a barbell 20/15kg
- Box Jumps 60/50cm

5 rounds ft:
6 box step overs @2x22/14kg
30 double unders / 70 single unders
6 box step overs @2x22/14kg
12 ground to oh @42.5/30kg

rest 1min between rounds

8 min of
1 min row
20s. chair hold on the wall
5 bulgarian split squat e/s
4 deficit hspu

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press complex
6x every 2:30

1 push jerk + 1 split jerk

start at 75% built up to 85%

Warm-up: Easy swim for 200m

A: Swim 6 x 200 m. Rest 75 sec between sets. Start easy and increase speed if feeling good. Goal is not to go too fast but to maintain relaxed feeling through the whole exercise.

Cool-down: Easy swim for 200m

“Karen”
For time
150 Wallballs 20 lbs, hitting the 10 foot mark every time!!!!

Personal Record, HELL YEAH! First time doing Karen and it felt great!

For time :

50 Box Step Ups
10 Wallball
40 Box Step Ups
10 Wallball
30 Box Step Ups
10 Wallball
20 Box Step Ups
10 Wallball
10 Box StepUps
10 Wallball

TC 10

DELOAD WEEK

4 rounds
4-3-2-1min row
4-3-2-1min run

Alternate row & run. Increasing pace every round (start with easy pace).

for 8 min
30s. Du practice
7 ring rows
5 sots press (bb from front rack)
3 box jumps

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Front Squat

8 @ 75%
2x 5 @ 80%
3x 3 @ 85+
- rest as needed
- no fails
- rather have all reps in than push the weight

Narrow grip Bench press 4x7

4 rounds
work 5min/rest 3min
ergo