For Time

• 100 DU
• 50 WallBall
• 25 C2B Pull Up
• 50 WallBall
• 100 DU

TIMES TO BEAT

Beginner athlete: 15min 28sec
Average athlete: 12min 53sec
Advanced athlete: 10min 19sec
Elite athlete: 7min 44sec
Regional athlete: 6min 42sec

Every minute on the minute for 15 minutes
First minute: 7x Push press (rx 50/35kg)
Second minute: 20x KB swings (rx24/16kg)
Third minute: 40x DU/80x SU
Repeat triplet for 15 minutes

AMRAP 8':
Devil press@2x22.5/15kg 1-2-3...
Wall ball@9/6kg 1-2-3...

EMOM 20':
A: Row for cal
B: HSPU
C: DU
D: Rest

“Michael” 3 Round of:
Run 800 m
GHD Sit Ups 50 reps
GHD Back Exstensions 50 reps
Se 50 reps a round sono troppo scala a 35 reps per round.

Amrap 4

15 burpee jump box over
21 power clean
27/21 cal row

4min rest

Amrap4
15 burpee jump box over
21 power clean
27/21 cal row

4min rest

Amrap 4
15 burpee jump box over
21 power clean
27/21 cal row

Eilinen/Lepo

3 Rounds:
30/20 Ass bike
15 Chest to Bar Pull-ups
... Directly Into:
3 Rounds:
20 Alternating Dumbbell Snatches (50/35)
15 Thrusters (95/65)

On the 2:00 x 5 Sets:
Set 1: 6 Reps 120kg
Set 2: 4 Reps 130kg
Set 3: 2 Reps 140kg
Set 4: 4 Reps
Set 5: 6 Reps

Pegboard Conditioning
5 Climbs, At Athlete's Choice Difficulty:
Peg to Every Hole Up and Down

27-21-15-9

*cal row
*thrusters (20-30kg)

Work on 2 + 2min intervals until the work is done

TC 24 min (Max six intervals)