10 HSPU
10 Burpees
30 Double Unders

heaviest possible with near perfect technique, rest as needed

30 min amrap

•burbees

10 rounds:
1) 10t2b
2) 15 push ups on kbs
3) 10 ghd abs
4) 10 pull ups
5) 10 sit ups
6) 10 ghd back

Every 2 min Dl 8-6-4-2-2

Aikaa vastaan:

• 40cal Assault bike
• 30 raaka rinnalleveto (N 30kg / M 40kg)
• 30cal Assault bike
• 30 raaka rinnalleveto (N 42,5kg / M 60kg)
• 20cal Assault bike
• 30 raaka rinnalleveto (N 55kg / M 80kg)
• 10cal Assault bike
• 30 raaka rinnalleveto (N 70kg / M 100kg)

First, For quality and speed:
- 3-5rds:
- 2-7 bMU ( focus on technic and speed!!)

Rest as needed btw sets.

Then,

For time:

400m run
21 stoh 95/65 lbs
21 c2b
400m
15 stoh
15 c2b
400m
9 stoh
9 c2b

Rest 7min

300m run
15 stoh 115/80lbs
15 c2b
300m run
12 stoh
12 c2b
300m run
9 stoh
9 c2b

rest 7min

200m run
12 stoh 135/95lbs
12 c2b
200m run
9 stoh
9 c2b
200m
6 stoh
6 c2b

Scale weight down if needed, sets should be unbroken. Scale c2b volyme down or go normal pull-up if needed. Scale running to 300/200/150m if needed. You should be able to go with metcon pace, not endurance pace. But dont go beyond your red line.

1 C&Jin the 1st minute (95/65)
2 C&J in the 2nd minute
3 C&J in the 3rd minute

…and so on until you cannot complete the number of reps within the minute.

5 Thrusters

50 lunges left arm 12kg OH KB
100 sit-ups
100 good mornings 30kg
50 lunges right arm 12kg OH KB