500 m row
20 burpees
400 m run

Bench Press 1RM

2RFT

12 Push Press
12 Push jerks
100 Du´s
12 Hang power Snatch
12 Hang power Clean

50/35kg

3 rounds for time of:
1000 m Run
50 Air Squats

6 sets of 2 clean and jerk +3reps high box jump between sets. 15min time cap.

40min AMRAP. Pareittan, vuorotellen. Toinen lepää kun toinen tekee. Juoksut yhdessä
Cash in: 400m Run
6 Cal row/ski/bike
6 Burpee
6 Push-up
6 Pull-up
6 Push press (55kg/35kg)
6 Clean
6 Thruster
6 Wall-ball
600m Run

Optional Accessory
GYMNASTIC CONDITIONING

75 GHD Sit-Up for time.

Tailor the rep scheme to fit your fitness level! RPE 3 to 4

• 18 Min EMOM of:
1st Min
C2B Pull Ups 10-15/8-12 reps unbroken
2nd Min
BB Bench Press o STOH 8-12 reps unbroken
(Usa un carico con cui riesci a fare 8-12 reps unbroken
3rd Min
GHD Sit Ups 10-15 reps

200m Run (with 22.5/15kg DB)
200m Run
15 Deadlift
12 Front squat
9 Push jerk

1: 50/35kg
2: 60/42.5kg
3: 70/47.5kg
4: 80/57.5kg

Every 3 min for 30 min:
200 m row
Alternating between
10 pu
15 air squat
30 sit up