For Total Load:

5 Sets Of 3

5:00 Cardio

2 rounds:

3 - 5 Strict Pull Ups
10 Air Squat
20 Banded Pull Down
15 Pass Trough
10 Banded GM

A,
5 rounds for quality of:
Farmer Carry, pick load, 15m
Front Rack Carry, pick load, 15m
Overhead Carry, pick load, 15m
Rest 3 mins

Same weight for all.

B,
Teams of 2 - for quality:
1 Hang Power Clean, pick load
50/40 Bike Calories
3 Broad Jumps
1 Weighted Pull-up, pick load

Hang Power Cleans- find a combined max weight
Bike Calories- find a combined time
Broad Jumps- find a combined distance in 3 attempts
Weighted Pull-ups- find a combined max weight

Complete in teams of 2.

Complete in any order you like. Spend no more than 10 min on any exercise.

C,
3 rounds for quality of:
10 L/10 R Crossbody Dumbbell Deadlifts, pick load
L-Sit Hold, 15 secs

Bodaus - valmentajan valinta

A,
Back Squat (Chains) 3-3-2-2-1

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

Sub bands if you don't have chains.

B,
"Zeus"

3 rounds for time of:
30 Wall Balls, 9/6kg
30 Sumo Deadlift High-pulls, 34/25kg
30 Box Jumps, 60/50cm
30 Push Press,
30 Row Calories
30 Push-ups
10 Back Squats, 1x bodyweight

C,
3 rounds for quality of:
20 Alternating Bird Dogs
10 Prone Snow Angels
10 Scap Push-ups

4x2 Snatch balance
2x3 Snatch pull

EMOM’15
Snatch
Hang snatch
Ohs

Weights by feel technique first.

For time:
120 Wall Balls, 9/6
Every 1 min (starting at 0:00) complete: 5 UB t2b
-- Rest 3 mins --
100 cal bike erg
Every 1 min (starting at 0:00) complete: 5 chest to bar pull ups

5 rounds for time of:

20 Toes to rings
20 Kettlebell Swings
20 Dumbbell Snatches

90 sec rest after each round

EMOM 40 min:

1. Row 12/10 cal
2. Air bike 12/10 cal
3. Ski 12/10 cal
4. Rest

3 Rounds for time of:

8-15 DB Row
8-15 Good mornings

As heavy as form allows