8 Min AMRAP

16 Wall Balls
12 KB Swings
30m Shuttle run
@9/6
@32/24
*Shuttle in 5m blocks

warm up
12 min emom
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

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Paused Deadlift
7x2 @82% of 3rm
*Pausing 2 Seconds at the knee

40min EMOM:
1) 5x Power Snatch
2) 5x Power Clean & Jerk
3) Round of Cindy
4) Rest

"The Unknown Soldier"

6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

Svartboxilla tarjolla "hieman" erilainen tilaisuus tälle kuntoilulle.

5 rounds
500m row
15 shoulder press 2*15kg db
30 walking lunge

90 minutes @ HR Zone 2

10 Minutes Any Ergo
3 Weighted Chin-Ups
3 Weighted Dip

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

2-3rounds:
10 ghd hip extension + 15s hold
10-20s L-sit
10+10 seated press

10-20min HSW drills of coach's choise.

Complete as many rounds as possible in 20 minutes of:

• 20 single-under crossovers
• 10 burpee pull-ups
• 12 GHD sit-ups