5 Intervals, go every 8-minutes

A1. 5-minute AMRAP

18/14 (cal) Row
12 Box jump overs, 24/20″
6 Bar muscle-ups ( Use Band)

A2. 5-minute AMRAP
200m Row
12 DB snatches, alt @ 22.5/15kg
8 Handstand push-ups

A3. 5-minute AMRAP
500m Row
20 Line facing burpees
800m Bike
Max Line facing burpees in any remaining time

Flow. A1 – A2 – A3 – A2 – A1

Feel. These are intended as fast, hard intervals that are still sustainable for the 5 minutes and can be repeated on 3 minutes of rest.

Aim to keep a fast, hard effort on the Row and Bike and keep the bar muscle-ups, DB snatches, and HSPU unbroken as much as possible. Push to maintain a hard pace on the box jump-overs and burpees.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement.
Adaptation. Improve your aerobic capacity by increasing your body’s ability to transport oxygen to the working muscles.

OPTIONAL FINISHER
FOR QUALITY
600/400 Alt. Box Step-Ups @61/51cm
Week 3 of 4 -- "Chad" Extra Credit
*Weight Vest Optional

Incline Bench Press w DB`S

4 x 5

Weighted Pull-Ups

4 x 3

Back Squat

6 x 4 x 80%

Snatch EMOM10

Ninja / No feet Snatch Singles

6 x 1 @ 75-95%

Snatch Comlex. Use Blocks ( Bokseja saa käyttää näissä harjoituksissa, vaimentamaan voi laittaa kumimattoa)

Barbell High Hang / Pocket Level

8 x ( 1+1+1) 60 - 70%

Snatch High Pull + Power Snatch + Squat Snatch

For Time (35:00)
In Teams of 2:

Buy In:
30 syn. Burpee

Then:

200m KB run
60 Russian KB Swing
60 Single Arm KB Push Press
60 KB Sumo DL High Pull

200m KB run
60 KB Box Step Over
60 KB Goblet Squat
60 KB Single Arm KB Thruster

200m KB run

Cash out:
100 Hanging Knee Raises

Partner 1& 2 complete run together
w. KB
KB is not allowed to touch the ground -if so 10 penalty burpees

The rest of the workout You go I go style again KB is not allowed to put down.

EMOM 15
1. 10-15 Cal erg
2. 10-14 DB snatch (alt.)
3. Target burpee (start with 6-8 reps, add two reps each round)