Extrat
3-5 rounds for quality
10 double KB lunge
15 GHD sit-ups
20 m heavy sled push

Every 5 minutes:
A)
1min Row
10-20 Hand release push-ups
8 Burpee box overs 60/50cm

B)
1min Ski-erg
20-30 KBS 32/24kg (above eyes)
10-15 Pull-ups

C)
1min Assault bike
15-20 Ring rows
40m Skillmill sledge push (max resist)

Alternate btw a,b and c. Goal with the machines is to get 15/12cal. Choose your reps so that you can do them unbroken. Rest 2min after completing all 3 (a,b,c). Do total of 3 rounds, so its a 49min workout.

In teams of 3, 75s at a time, one teammate conditions, one strengthens, one swings. Goal to get as far as possible on each piece of equipment. You will go through each station 3 times.

Skier reverse lunges +
box ups x 10
box over burpees x 10
box (bench) runners x10

Curve Skateboarders (5/5) +
TRX Row x10
pronated grip Inverted row x10
bent over reverse Flies x10

Rower +
crawls (3/3) x10
inchworm torsion control x10
Contralateral SA/SL V-snap x10

75s break between stations

Station Score = teams total number of complete rounds x total distance in meters + total number of KB swings

Total Score = 3 station scores combined

Note station scores separately in notes and totalled score in results

Complete as many rounds as possible in 12 minutes of:

• 25 pull-ups
• 50-calorie row
• 100 overhead squats
• 50 box jumps
• 25 pull-ups

Men use a 45-lb. barbell and 24-in. box. Women use a 45-lb. barbell and 20-in.

Start up(14)
stretch 4 mins

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

3rds(8)
4 hip extension
6 pvc oh squat
8 kips

Metcon/*Rx(17)
30 overhead squat 75/55-*95/65
800m run
30 *hspu(mod as needed)

gym goat/conductors movements(10)

Finisher
2 min hip opener
1 min six inch hold then 50 flutters
1 min sh distraction per

10 Rounds of:
50 meter Heavy Sledpush
50 Meter Heavy Farmer Carry
Rest 60s after each set.

• Athletes choice of weight.
• Add weight to sled during workout if possible.
• 20:00 Cap

Or - Alternate Option -

8 Rounds of:
30s Bike, row, or ski erg for max cals
50 Meter Farmer Carry,
Rest 90s.

• Score = highest calorie round.

JERK SKILL
Every 1:30 x 6 Sets:
1 Pausing Push Jerk
1 Pausing Split Jerk
There are (4) pauses in this complex, holding for a full second at each pause. The pauses take place on each dip, and each catch. To run through the whole sequence:
Push Jerk – Pause at the bottom of your dip, and in your push jerk catch position.
Split Jerk – Pause at the bottom of the dip, and in your split receiving position.
Enter estimated 1-Rep Max Jerk

Submit
Set #1 (0:00) – 1 Complex @ 50% of 1RM Jerk
Set #2 (1:30) – 1 Complex @ 55% of 1RM Jerk
Set #3 (3:00) – 1 Complex @ 60% of 1RM Jerk
Set #4 (4:30) – 1 Complex @ 65% of 1RM Jerk
Set #5 (6:00) – 1 Complex @ 65% of 1RM Jerk
Set #6 (7:30) – 1 Complex @ 65% of 1RM Jerk

“Doce” Part 1
AMRAP 4:
27 Calorie Row
21 Power Cleans 60/42,5kg
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 2
AMRAP 4:
27 Calorie Row
21 Power Cleans 52,5/37,5kg
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
“Doce” Part 3
AMRAP 4:00
27 Calorie Row
21 Power Cleans 42,5/30kg
15 Burpee Box Jump Overs (24/20)

6 x 8 minutes

During the 8min complete the following:
500/450m Row
15 Box jumps
15 WB
400m Run
Go easy/moderate with rowing and running. Try to hit the WB unbroken! 3 reps penalty for every drop!!!
If you finish the round before 8 min, rest the remaining time.

3 x

400 m soutu

600 m juoksu / 300 m skill mill juoksu tai power walk

400 m hiihto

600 m juoksu /300 m skill mill juoksu tai power walk

800 m assault bike

600 m juoksu / 300 m skill mill juoksu tai power walk

Laitteiden välillä 1 min lepo