A: 3 rounds:
800m run
1000m row
100 DU

3-4 set, rest as needed, use AHAFA weights:

1) 6 Front Squat
2) 6+6 Lunge press, DB/KB
3) 10 Ring Row
4) 20-30sec Flutter Kicks

RPE 4

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
20 walking front kicks
20 sl dl
20 h2r

Metcon/*Rx(23)
Complete the following in any order:
*100 du's x3 singles
50 cal airdyne
50m sprint
50m lunge
50 cal row
100 air squats

-complete one movement before advancing to the next.

gym goat/cc movement(10)

Finisher
:60 sec plank
:60 sec chest opener
2 min quad stretch per

WARM UP 10 mins

Teams of 4 - 3 stations

STRONGCON
**Double Landmine Clean & Press + Sprawl
Hollow Rocks
TRX Row
Mod Mountain Climber Taps

ATHCON
**HVY REV Lunges (/)
Shoulder Tap Plank Jacks
MB Slams
Bench Overs

CORECON
**Thrusters
Bench Elevated leg Raises
Bicycle
Plank Side to Side Jumps

60s X 2 ROUNDS @ each station - no transition time - MOVE FAST
Partners Count your Reps for the ** exercises
Score = lbs X reps (/)

Tempausveto (maasta) + tempaus polvelta

1+1@70%
1+1@75%
1+1@80 x 3
1+1@85 x 3
1+1@90 x 2

tempaus veto + tempaus

1+1@70%
1+1@75%
1+1@80 x 3
1+1@85 x 2
1+1@90 x 1
1+1@92 x 1
1+1@95 x 1

raakarive + työntä

1+2@70%
1+2@75% x 2
1+2@80% x 2
1+2@85% x 2
1+1@90%

7RFT
3 deadlift 100/70 & 80/60
1 round "cindy"

6min EMOM x 3: 1min rest after both

1 - 40% of HSPUs testing Max (Forearm standar) (Beginner scale to press ups from testing)
2 - 30secs kneeling sea saw press (Weight you can consistently move for whole duration)
3 - Max effort banded tricep pushdowns

1 - Sub max effort CTB pull ups
2 - 45secs arm over arm sled pull
3 - Max effort chest to ring rows

Scalings: Pike hspus/beginner pull ups or ctb pull ups

raakarive riipusta + raakatyöntö + työntö

8x 1+1+2@65-80%

polvelta raakatempaus 5sek pidolla + tempaus taskuilta

8 x 1+1@55-70%

Takakyykky
4x3@80-85%, sarjojen välissä 5 jännehyppyä

Strength:
part A: 10 mins to build upto a 1rm of the following complex
1 clean pull
1 power clean
1 sq clean
Part B: 10 mins to build upto a 1rm split jerk

Wod: 10 min AMRAP
4 T2B
4 HSPU
4 BMU
4 Pistol squats

Strength: go heavy In this complex or use it as practice , in part B you must use a split jerk , racks are allowed.

Wod: take your time on this AMRAP and aim for quality in the movements. Low reps so a chance to practice these challenging gymnastic moves.

Strength: 15 mins to build upto a 5rm deadlift then 5 min Emom of 3 deadlift @5rm weight

Wod: for time
50-40-30-20-10
DUs
DBsnatch@22.5/15kg

Strength: the 5rm must be continuous reps and must be completed in 15 mins the Emom will start on the 15th minute.

Wod: sprint Wod , move fast and keep tension in lower back when performing this high volume snatch workout, use your legs!!

A: E2M for 12min
Build up to heavy 3 rep Push Press in 6 sets

B: Strict chin ups 3xMax/3x10 Toe assisted strict chin ups

C: 8min amrap:
3 Power clean 60/40kg
6 ttb
9 burpees