7 min burbees max rep.

10x
2 min on 1 min off:
A: 15 ohs 95/65 + 15 box jump 24/20' + amrap Assaultbike (hardest sustainable pace)
B: 20 shuttle run ( one is:10m) + 30 du + amrap mu
Alternate btw A and B.

Front squat + back squat:
Three sets:
3/6
Rest 3-4 min btw sets. Use 87.5-90% of front squat. After 3 front squat, rack barbell and immediately take it to your back and do 6 back squat...this is one set.

5-5-3-2-1-1

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Videot 3 toiston sarjasta sekö toisesta ykkösestä!

For time:

• 135-lb. thrusters, 10 reps
• 50 double-unders
• 135-lb. thrusters, 8 reps
• 40 double-unders
• 135-lb. thrusters, 6 reps
• 30 double-unders
• 135-lb. thrusters, 4 reps
• 20 double-unders
• 135-lb. thrusters, 2 reps
• 10 double-unders

Deadlift
5 x 10, 90'' rest , or
EMOM 10min, every 2 min

or
5 x 5, 3 min rest

3 RFT
8 Squat Clean (60/40)
16 T2B
48 Double Unders

Back Squat
5x3

Etukyykky,

Miehet: 3,2,1,1,1...

Naiset ja junnut: 7,5,4,3,2,1,1,1 (70%,75%,80%,85%,90%,95%,100...)

Palautuksien aikana jotain näistä

-Rintarangan mobbailu pallon päällä
-10 x lapaveto
-10 x kumppariveny
-10 x lapapunnerrus
-5 x negatiivinen leuka
-10sec pito rintatankoon

3x3x60%
3x3X70%
3x3x80%
2x2x85%
2x1x90%