Double Unders

10 Power Cleans (85/60)
10 Front Squats (85/60)
10 Push Jerks (85/60)
Rest 2:00

400m Run
21/15 Calorie (Bike)/Row
12 Squat Cleans (60/42.5)

Front squat EMOM, 3 reps
start @ 60% FS, add 2,5 kg after every round. Go as heavy as you can. (rack)

TEMPO BACK SQUAT (20X1)

3 x 6

Heavier than Week 4’s 3 x 8

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Exposure 6 of 8

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For Time:
80 Wall Balls 20/10, 14/9
60 Calorie Row
40 Burpees

Can you do an unbroken set of 80 Wall Balls? How far can you go?

FOR TIME

• 50 deadlifts 2x20kg kettlebells
• 50 Steps OH walking lunges 2x20kg KB
• 50 GHD situps
• 50 Pullups
• 50 double unders
• 50 wallball cleans
• 50 wallballs
• 50 wallball facing burbees

For time:
21 – 18 – 15 – 12 – 9
Weighted AbMat Sit-Ups 7,5/5kg
Assault Bike Calories

21 Hollow rocks
15 Med-ball GHD Sit-Ups (20/14)
9 Glute Ham Raises

AMRAP 4:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 4 minutes

AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 4 minutes

AMRAP 4:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Strict Handstand Push-ups

2 Rounds:
50% of Max Unbroken Strict Handstand Push-ups
40% of Max Unbroken Strict Handstand Push-ups
30% of Max Unbroken Strict Handstand Push-ups

*Rest as little as needed between unbroken sets and rest 2:00 between rounds.