Find 1RM thruster in 15min

advanced: 1RM cluster in 15 min

3 x alkavalla 4 minuutilla

4 romanialainen maastaveto
6-10 rengassoutu

For time

100 Pull ups
100 Push ups
100 Sit ups
100 Air Squats

TC 30 min.

THURSDAY, NOV 08, 2018

5 x 2 x powerclean + 2 front squat + 2 split jerk, AHAP

3 rounds:
Run 400m,
15 Wallball

CONDITIONING

Airbike Intervals

5 rounds (22,5min total):

90sec @RPE 3
60sec @RPE 3 to 4
30sec @RPE 4
90sec @RPE 2 (active recovery)

Target: steady pacing with all rounds. This is our last time with these intervals, you can push it to the limits if needed :)

40min @ 70-80%
In pairs

Row

While your pair performs:

1 Round
40 Single unders
15m Mixed carry
10 Russian swings 24/16kg
30s Ring plank hold

5 x E3MOM (superset):

5 Bench Press @ 3-4 Reps In Tank
5 Strict Chin Up

4 x 4 min On / 2 min Off:

A)
10/8 Cal Erg
6 Box Jump Over
4 RMU/BMU/C2B/Pull Up

B)
24 DU
12 Wallball
6 Push Up

Find your power snatch 1 RM of the day!

Push Press 5x5 75%
No rack so power clean the first