5min on - 2min off x4 in teams of 3:
6 wall walk / feet on box wall walk
18 T2B / kipping knee or leg raise
30 wb
60/45 cal machine
30 mb clean
18 pull up / jumping kipping pull up
6 syncro no-jump burpee

Treenin flow: Jatka siitä mihin seuraavalla intervallilla siitä mihin edellisen lopussa jäit.

CONDITIONING
EMOM x40 (10 rnds)

1) 5 Power Snatch
2) 5 C&J
3) round of Cindy
4) rest

RPE 3-4

Target: move well, solid reps. If you want to hit this harder, add more load.

Loading:
Rxd: 50/35kg
Masters: 40/30kg
Advanced: 60/40kg

One round of Cindy is: 5 Pull-Up + 10 Push-Up + 15 Air Squat

8/4-6/3-6/3-4/2-4/2-4/2-2/1-2/1-2/1-2/1

Srtict Pull-ups

8/4 E2MOM
6/3 E1,5MOM
4/2 EMOM
2/1 E0,5MOM

0-2/2-3,5/3,5-5/5-6/6-7/7-8/8-8,5/8,5-9/9-9,5/9,5-10

4-6-8-8-6-4
Pistol squats
Devil's press + box step overs w DB 2x12/16kg
HR push ups

EMOM12
A) 10 SHSPU
B) 10 Ring dip
C) 10 GHD
D) Rest

For time

• 8 wall-ball shots
•   4 shuttle runs
•   1 rope climb
• 16 wall-ball shots
•   8 shuttle runs
•   2 rope climbs
• 24 wall-ball shots
•   12 shuttle runs
•   3 rope climbs
• 32 wall-ball shots
•   16 shuttle runs
•   4 rope climbs
• 24 wall-ball shots
•   12 shuttle runs
•   3 rope climbs
• 16 wall-ball shots
•   8 shuttle runs
•   2 rope climbs
• 8 wall-ball shots
•   4 shuttle runs
•   1 rope climb

Time cap 25 minutes

♀ 14-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope
♂ 20-lb medicine ball, 10-ft target, 50-ft shuttle (25 out, 25 back), 15-ft rope

3 Rounds for time
800m run
10 Shoulder to overheads 40kg
10 T2Bs

TC 20

Squat 8 rm

For time:

Cash in 15 push presses 35-40/30kg

Then 6rds:
-5 pull-ups
-10 V-ups
-15 air squats

Cash out 10 push presses(same weight!)

TC 15

3:00 Run @ easy
2:00 Row @ moderate
1:00 Run @ Hard
+
8 Scapular push-ups
5 Scapular pull-ups
3 Active/passive shoulder extension (use a stick, each position 10-seconds)
5 Tension swings (sponge/block between feet)
5 Arch hold push to hollow holds (3-5 sec in each position)
3 – 5 Supine dowel hip snap rollovers
3-5 Pike compression slides
+
Build up to working weight for PC + J
Practise other movements between sets
+
Once through
20/15 (cal) Row
10 Wall balls
10 Toes-to-rings
200m Run
4 Power clean and jerks @ workout weight
8 Chest-to-bar pull-ups