Heavy

A.
2 rounds for time:
25 Cal bike erg / xebex (assault)
40 WB (14/20)
50 DU
25 Cal bike erg / xebex (assault)
40 m bouble KB frontrack walking lunges
50 DU
*first round with other erg, second with other

B.
AMRAP6:
10 Heavy WB (20/30)
10 Pull-up
5 HSPU

C.
4x10 DB bench press

mobility

A,
2 Clean Pull + Clean + Split Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x(2+1+1)

Find your 1RM for the day and accumulate 5 work sets throughout.

B,
For time:
10 Handstand Push-ups
15 Deadlifts, @120/80kg
25 Box Jumps @75/60 cm
50 Pull-ups
100 Wall Balls @9/6kg
200 Double Unders
400m plate run @20/15kg

Goal: sub 25 mins

C,
3 rounds for quality of:
10 Crossbody Mountain Climbers
15 Banded AbMat Sit-ups
20 Plate Muscle Snatches, pick load

Plate Muscle Snatches- at the top of hip extension

1min Row
1min Ski
1min Bike
@60-70% effort
10 Perfect stretch

45sec Row
45sec Ski
45sec Bike
@70-80% effort
10 Cossack squat

30sec Row
30sec Ski
30sec Bike
@80-85% effort
10 Squat to hamstring

10 min max cal row,
and every 2min
3 snatch
6 box overs

A,
EMOM 10 mins:
4 KB snatch + 4 OH lunges/side

B,
For time with a partner
50 Wall Balls,
25 Box Jumps@60/50cm
40 Wall Balls
20 Box Jumps
30 Wall Balls
15 Box Jumps
20 Wall Balls
10 Box Jumps
10 Wall Balls
5 Box Jumps

Timecap: 16 mins

5 rounds for time of

• 500-m run
• 15 overhead squats
• 15 bar facing burpees

♀ 125 lb. ♂ 185 lb.

Reduce reps and/or load to try to finish within 30 minutes.

5 x 1 rinnalleveto + 3 ylöstyöntöä

Kyykky 5x1x85%

Penkki 3x1x90%

Maastaveto 1x95%