• 3 Sets of:
Handstand Walks 30-50 m o Wall Climb 10 reps
1:00 rest each sets.

10 Minutes of run, row, bike or ski erg at an easy pace.

8RFT

5 C2B
3 Strict HSPU
1 Power Snatch 80/55kg

AMRAP 15
15 Wall ball
10 DB snatch
5 Box over burpee

30 min amrap
200m run
15 burpee box step overs
25/18 cal Row
20 wall balls
Goal is to beat 5 rounds. Compare to evey 90sec workout week 32.

Power jerk+split jerk
Front squat 4x4

Power Clean 5x3
Power Jerk 5x3
Back squat 5x5

4 Rounds for Time
15 calorie Row
5 Power Cleans 60/42,5kg
5 Bar Facing Burpees
5 Front Squats 60/42,5kg
5 Chest-to-Bar Pull-Ups

4rounds for time
-22 burpee pull-ups
-22 back squat @82,5/60kg
-200m run with 20/15kg plate overhead

TC45

EMOM 20

Even : power clean + power jerk@Go heavy
Odd : squat clean + split jerk@Go heavy

Use two Barbells, if possible