Teams of 2:

• 300 Box Step-ups combined (20” all athletes)
• Every 2:00 (including 0:00) combined 4 Power Cleans
• Share the 300 box step ups between partners. Each athlete does 2 PC each time.

RX: 70/53 KG
Target time: 14-16 minutes
Time cap: 22 minutes

2 sets (every 10 min):

• 20/16 Calories Air/Assault Bike
• 20 V-Ups
• 25 Alternating Dumbbell Snatches (22.5/15 kg)
• 20/16 Calories Air/Assault Bike
• 20 V-Ups

Mark combined time used
Target time each set: 6-7 minutes
Time cap each set: 8 minutes

3 x 5min AMRAP:

• 8 Overhead Squats
• 8 Burpee Over Bar
• 8 Pull Ups
• Rest 3:00 between sets

RX: 43/29 KG

10 rounds for time:

• 16 alt step-back lunges with one DB (22.5 / 15kg)
• 2 wall walks

Target time: 9-11min
Time cap: 16min

Warm up
2 rounds
2:00 cardio machine
5+5 squat strech
10 inch worm
10 dynamic squat strech
10+10 suitcase deadlifts
then deadlift skill checking and prep for warm up lifts

Metcon
Every 2 min for 10 minutes (5 sets)
6-8 deadlifts @40%
6-8 bar over burpees

Strenght
Build to heavy 5 reps sets in 10 minutes : Deadlift

Midbody Work
3 rounds
:45 Plank Hold
20-30 Russian twists
10-20 tuck ups
rest 1.5-2min

1 RM thruster (5min)

On The Minute x 15

1 Squat Clean Thruster

** build every 3 sets ( 5 weight jumps )

• you can choose your own weight

• start around 70-75% of your 1 RM Thruster.

Set 1 : 6 Back Squat @ 75%
Set 2 : 3 Back Squat @ 80%
Set 3 : 6 Back Squat @ 75%
Set 4 : 3 Back Squat @ 85%
Set 5 : 6 Back Squat @ 75%
Set 6 : 3 Back Squat @88%

Rest 1 - 2 minutes between sets.

3 rounds :

5 Strict Pull-ups
10 Straight Legged Sit-ups
8 Cossak Squat
2:00 Bike

EMOM for 4 rounds:
1) Alternating crunches (vuoronperään suoraan ja ristiin)
2) Alternating Reverse crunches (vuoronperään molemmat jalat ja yksi jalka nousee)
3) Hollow rocks
4) Rest