100 cal bike
100 cal row
100 cal ski

8 rounds
12 cal assault
3 c2b
rest 5 min

8 rounds
12 cal assault
3-5 hspu
rest 5 min

8 rounds
12 cal assault
2 rope climbs

-50 pushups
-50 DL 50/35
-50 jumping lounges
-50 Hang power clean 35/50
-50 TTB/leg rise
-50 pushpress 35/50

Palis klo 13:00

• Yllätys jumppanen!

FOR TIME

Always do 24 Double unders before each round

• 1 Deadlift 120kg
• 2 Ropeclimbs
• 3 Hang power Cleans 50kg
• 4 T2B
• 5 S2O 50kg
• 6 Kipping Pullups (No butterfly)
• 7 Air squats
• 8 Pushups
• 9 Cal Assault Bike
• 10 Handstand Pushups
• 11 Burpee Box jump overs (High jerk Box)
• 12 75kg sandbag to High jerk box

For Time:
10 Rope Climbs

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

Work up to a 20 rep max on Back Squat

For time (i go you go)

120 DL 90/60
120 KB AS 24/16
120 Alt Pistols
120 Push Ups
120 Burpees over the bar

1 sumo dl pull 30kg
2 thrusters 30kg
3 push press 30kg
4 power cleans 30kg
5 power snatches 30kg
6 kbs 16kg
7 pull ups
8 knee to elbow
9 box jumps 30”
10 double unders
11 burpees
12 overhead walking lunge 10kg plate