5*3 back squat
5*3 bench
3 * 16 Box step overs
3* 10 squat jumps + 20 lunge squat jumps
3* 10 +10 db single arm press, max chin-ups
3* 30 db flyes

For Time
30/24 calorie assault bike
120 Double Unders
30/24 calorie assault bike
On the minute (Starting at 0:00):
7 deadlifts (225/155 lb)

A,
Power Clean 2-2-1-1-1

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

B,
4-8-12-16-20 reps, for time of:
Dumbbell Snatch @32/22,5kg
Box Jump @60/50cm

Complete in teams of 2. Perform this in an "I go, you go" format. Athlete one does 4 snatch and 4 box jump while athlete 2 rests. Alternate till each athlete completes the round of 20.

C,
5 rounds for quality of:
Farmers Carry Hold, 24/16kg, 20 secs
Double Kettlebell Front Rack Hold , 20 secs
Double Kettlebell Overhead Hold, 20 secs

Midline

See if you can go from one round to the next without breaking!
Rest as needed between rounds!

3x 800m

• 3-5min palautukset
• Kirjaa ylös hitain aika

Banded Lat Pulldowns: 100 quality reps.
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

Rästi

Every 4 min x 4

8 clean and jerk
8 weighted sit-up
8 front rack lunge
8 bar over burpee

Rx weights: 60/40kg

Partner workout
3 rounds
Row cal 2 min/ rest 2 min

Result is cal you both rowed

4 rounds of
7 Box step up e/s 35-55kg
10 DB DB z press AHAFA
1 min rest

Complete as many rounds as possible in 20 minutes of:

• 15-ft. rope climbs, 2 ascents
• 20 one-legged squats, alternating
• 40 double-unders