Clean Pull
4x2 (110%)

70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

Push Press 3-3-3-3-3, build up to heavy 3 rep max
+
Every 2min for 18min:
1: 8 false grip ring rows
2: 4-6 Dips, add weight if possible
3: 2-4 WPU

GHD Sit Up with med ball
5x10

Takakyykky, 5 x 3, 75 %

15-10-5
Kettlebell Swings (32/24)
Toes to Bar

800m Sandback Run (x)

5-10-15
Kettlebell Swings (32/24)
Toes to Bar

Every 90 sec: 3 rounds
1: 1x Super slow Negative MU from top
2: Ring dips 1xMax reps
3: Ring CTB in hollow 1xMax
+
5rft:
7 power snatch 40/30kg
9 TTB

15 Cal row
15 Burpee
15 Box Jump
15 Wall Ball
5 Rope ascent
Rest 1 min

total 7 rounds

Scale: reps 15 => 10
1 rope ascent = 3 descents

4x2 (110%

10min/station (4x10min), 3min rest between stations!

1. Row(cal)/Shuttle Run (10m)
   1,1, 2,2, 3,3, 4,4,......Reps

2. Box Step Ups (KB 2x 20/12kg)/Target Burpees
   1,1, 2,2, 3,3, 4,4,.......Reps

3. Wall Balls/Turkish Get Ups 24/16kg
   1,1, 2,2, 3,3, 4,4, .........Reps

4. Rope Climb
   10min AMRAP

Result = Reps