MVMT

Eagle kicks
Scorpion kicks
Beast torsion
Beast reach + beast front step
Hamstring to squat

X3
Squat 5
Push up 5

10min

5 Push ups weighted
10 Kbell DL
15 Sit ups
20s to Plank RKC

X 10min

Ghost Peppers

45/15 - 6
35/15- 4
25/15 - 3

Landmine rotational twists
Hamstring TTC runners
Plate burpee jumps
Alternating kettlebell tactical lunges
Curve
Thrusters  

X 20min

Double unders 10/9/8/7/6/5/4/3/2/1
+
Hollow rocks  10/10/10/10

X remaining time

 

21-15-9 FT

Power snatch 35/25 kg
Box jumps overs
DU

5k with assault bike with moderate HR.

Pakka läpi aikaa vastaan.

Hertta) Punnerrus
Risti) Plank tapping (ranne,kyynär,olka)
Ruutu) Back extension
Pata) Hollow rock

5 rds:
10 Ghd sit up
10-20 Hollow rock
Rest 1-2min

Työntö veto, varpat ulkona, 6x3x100% (?) työntö maximistä

HS practise, then

21-15-9 FT, cap 15 min

HSPU
Front squat 60/40 kg
Bar-over-burpees

---

Slow kick-up, legs split
Slow kick-up, legs tog
Balancing against the wall, back facing, side facing

8:30-9:30am

Laji 5

Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

102/70kg

Rest 5 min.

Laji 4

For time:
100-cal. row, switch as needed
100 toes-to-bars, total

Time cap: None
Tiebreak: None

Rest 5 min.

Laji 3

For time:
50 synchronized wall-ball shots
30 cleans, 61/43 kg
50 synchronized wall-ball shots
20 cleans, 83/61kg
50 synchronized wall-ball shots
10 cleans, 102/70kg

Men throw a 20-lb. ball to 10-ft. target

Time cap: 12 minutes

Part 1
6- 200 m sprints
1 minute rest between each sprint
*score is total time including rest time, post this score

Part 2 - with partner
3000 m Row for TIME
Partner A rows while Partner B completes 12 burpees. Switch every 250 meters.
Scale burpee reps to # reps that you can complete every round, as partner B should be ready for rower when partner A is done with 250 m. Try to work on perfecting your rowing technique.
*score is for time ( you can post this in comments)
* if needed form teams of 3, switch every 150 m, Partner B 8 burpees, and Partner C to complete 10 slam balls.