2 Mins on: 2 Mins off ( 8 Intervals 32mins)
A. 20/15 Cal Row
Max Wall Ball

B. 15KB Thrusters 2x24kg
10 single arm snatches 24/16kg
Max Burpees

Score is combined Wall balls and Burpees.

of your choice.

4 rounds

• single leg alternating db reverse lunges 10-12 (slow and controlled eccentric)
• rest 20sec
• cyclist squat with two kb`s 12-14, tempo 2010
• res 3min

Good morning / glute ham developer

2-4-6-8-10-8-6-4-2
Ring Dip
Shouldering(heavy sandbag)
For Quality

Overhead squat 3-3-3-3-3 reps

10-8-6-4-2 reps for time:
Hang squat snatch 60/40kg
HR burpees
(timecap: 8 minutes)

3 rounds of:
60 sec Ball Slams for max reps 9/6kg
60sec Rest
60 sec Row for meters
60 sec Rest
60 sec Box Over Step Down for max reps
60 sec Rest

Teams of 2. One working and one resting.

Back squat, 7 x 4, 70 %

6x squat snatch + snatch balance