For time:
20 Cal row
20 Push press 75/55#
20 Box jumps 24/20
18 Cal row
18 Push press 75/55#
18 Box jumps 24/20
16 Cal row
16 Push press 75/55#
16 Box jumps 24/20.......
Continues going down 2 reps til you finish all 2 reps
*30 min time cap

Mobility

Rollback Triceps Extensions: 4 x 10-12. Rest 60s.

AMRAP 15'
21 Wall Ball Shots @9/6kg
18 Pull-Ups
15 USA Swings @24/16kg
12 Handstand Push-Ups

For time, partition as you like:
4 km run or 25 min bike/ski
150 air squats
100 burpees
50 push ups

KB Hammer Curl: 4 x 10. Rest 60s.

"4 Rounds of:

1 Power Clean @ 1RM 90%

15 Push-Ups

10 Deadlifts

10 Toes-to-Bars

TC: 16'"

A,
Jackie
For time:
Row, 1000 m
50 Thrusters @20kg/15kg
30 Pull-ups

Goal: Sub 7

B,
Endurance
For time:
Run, 2 km
Rest 2 mins
Row, 2 km
Rest 2 mins
200 Assault Bike Calories

Goal: sub 40 mins

A,
1-1-1-1-1 of the complex:
1 Clean + 2 Front Squats + 1 Split Jerk
Use 85% or higher for all sets

B,
For time:
20 Manmakers @15/10kg
15 Manmakers @20kg/15kg
10 Manmakers @25kg/20kg
5 Manmakers @30/22,5kg

Manmaker = row right, row left, push up, squat clean, push press, oh lunge left, oh lunge right

Goal: Complete it

C,
Weighted Pull-up 5-5-5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Strict Handstand Push-ups 5x5 (use deficit if you can, unbroken sets)
Rest as needed between efforts.
Superset with pull ups

15min amrap
12x10m shuttle run
12 c2b/pull up
24 kb hang power snatch @24kg

• kb snätseissä kättä voi vaihdella miten haluaa