For time:

80x medball sit-ups 9/6kg
80 Deadlift 80/50kg
80 Bench press 50/30kg
80 Box jumps 60/50cm
80 Bench press
80 Deadlift
80 medball sit-ups

TC 20min

2 Rounds :

15 Minutes Bike Erg @ HR Zone 2
1 Minutes Hard Pace Row
10 Minutes Bike Erg @ HR Zone 2
2 Minutes Hard Pace Echo
10 Minutes Bike Erg @ HR Zone 2
3 Minutes Hard Pace Bike Erg

Cool Down 5 minutes easy pace after last Bike

10-minute EMOM (0:40/0:20)*

1) Single leg squats, alternating
2) GHD sit-ups

• 40-sec work / 20-sec rest each minute

*2rounds: *

20s hollow hold
20s side planks / R
30m single arm farmer carry / R
20s side planks / L
30m single arm farmer carry / L
20s hollow hold

rest as needed between sets

3 x 4/2-3 min

3 setts
2 rounds
4 min work/ 2 min rest

Sett 1
A1. Pull up x 2
A2. Push up x 4
A3. Air squat x 6
A4. Sit up x 4

Sett 2
B1. Hand stand push up with DB x 2
B2. Box over burpee with DB x 4
B3. Dumbbell push press x 6
B4. Dumbbell clusters x 8

Rx 22,5/ 15 kg

Sett 3
C1. Hang clean x 2
C2. Front squat x 4
C3. Thruster behind the neck x 6
C4. Back squat x 8

Rx 42,5 kg/ 30 kg

Squat Clean + Front Squat + Split Jerk

6 x ( 1+1+1 ) start @ 70% Split jerk & Building

3 x 8/2 min

Midline

Accumulate 3 minutes
Hanging L-sit
Rest as needed between efforts

5 Rounds for time

400m Row
10 Hang Power Cleans
10 Push press

-use weight that allows big sets