Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 high knees
20 heels to rear
20 walking ft kicks

Metcon/*Rx(15)
ot 3:00
400m run x4
then at the 15:00 min mark
2rds(10)
30 du's x2 singles
20 oh lunge 35/25-*45/35
10 hkr/k2e/*ttb

3x2(10)
overhead squat

Finisher
1 min hip distraction per
1 min sh distraction
30 band pull aparts
:30 sec side plank
:60 sec ft plank
:30 sec side plank

Maastaveto 2x5x82,5%
Etukyykky 3x7
Sivutaivutukset 4x12-20 / puoli

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds
8 decline push ups
8 bent over row
10 v-ups

hi hang snatch 3x2(7)
power snatch + squat snatch complex- work up(12)

Fitcamp
800m run
30 rev burpees
30 ground to overhead
30 oh walking lunge
800 rope slams(team)

Metcon
Amrap 9(ladder)
3,6,9,12,15 etc.....
snatch 75/55
toe to bar/toe to pole

Metcon-comp 9(ladder)
3,6,9,12,15 etc.....
snatch 105/75
bar muscle up

Finisher
50 wood chops
30 w raise
30 halo

For time, working on the odd minutes, and resting on the even minutes:

• 100 chest-to-bar pull-ups
• 95-lb. push presses, 125 reps
• 95-lb. back squats, 150 reps
  

Work from 0:00 to 1:00, rest from 1:00-2:00, work from 2:00-3:00, rest from 3:00-4:00, etc.

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of Hollow Rocks or Holds (accumulated)

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Every min:

1. 15/10 cal Row
2. 10 Dumbbell snatch (alternate)
3. 15 Wallball

Every 2min x5
8 Frontrack lunges

Use a 20kg kettlebell and do 100 swings for time

TIMES TO BEAT

Beginner athlete: 5min 42sec
Average athlete: 4min 45sec
Advanced athlete: 3min 48sec
Elite athlete: 2min 51sec
Regional athlete: 2min 28sec

1. 10-15 cal Assault bike
2. 6-10 Strict HSPU
3. 10-15 cal Row
4. 6-10 Strict Pull up

A.
Three sets of:
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 15-20 reps @ 1010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 45 seconds

B.
In teams of two, alternate sets to complete 3 each of:
5 Dumbbell Man-Makers
300 Meter Run