• Run 400m

• 2 rds:
  6-8 Box steps
  12 KB swings
  6-8 Push ups

• Run 200m

• 2 rds:
  6-8 Box jumps
  2-4 Sandback over to shoulder

• Mobility...

Päivän paras

A,
Each for time:
Sled Push: 5x 15m

Rest as needed between efforts.

B,
As many reps as possible in 10 mins of:
Bike Erg Calorie
Box Jump Over, 60/50cm
Bench Press, 70/47kg

Complete in teams of 3. One athlete at each exercise. Rotate as often or little as you like.

Score is total reps as a team.

Goal
Just get it done.

C,
3 rounds for quality of:
10 L/10 R Lateral Med Ball Toss, pick load
Plank Hold, 20 secs
10 L/10 R Teapots, pick load
Plank Hold, 20 secs
Rest 1 min

In teams of 2
Amrap 8':
Partner A: Rowing for cals (until 'B' finishes 1 rnd)
Partner B: 20 DU (40 SU) + 10 mountain climbers (total) + 5/5 KB snatches @24/16kg
(Score: CALS + rounds/reps)
Rest 3'

Amrap 8':

Partner A: 10/8cal row
Partner B: max rep KB pull through @24/16kg
(Score: pull through reps. Right+left pull through is 1 rep.)
Rest 3'

Amrap 8':
30 synchro burpees
25 synchro sit ups
20 synchro Air squats
Max cal row (ygig) =SCORE

4×30 sec superman hold w/30 sec rest

A,
Bench Press 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a 1RM for the day.
--then--
4x 1 within 15% of your heavy

B,
3 rounds for time of:
Partner A:
21 Toes-to-bars
Partner B:
Bar Hang
Partner A:
15 Burpees
Partner B:
Plank Hold
Partner A:
9 Push Jerks, 84/57kg
Partner B:
Double Kettlebell Front Rack Hold, pick load

Complete in teams of 2. You go-I go fashion, alternating exercises.

C,
3 rounds for quality of:
16 Alternating Bird Dogs
Lateral Raise Hold, pick load, 20 secs
10 Scap Pull-ups

A: Back squat 3x5
B: strict HSPU 5x5 @30A1
C1: Leg extensions 2x10
C2: Dips 2xMax
D: OH triceps extensions 2set

90 Minutes HR 1-2 ( Gray - Blue )

You can change Ergos as you like.

After 10 minute Ergo : 1 Legless Rope Climb & 1 Minute HS walk Skills

A: 8min emom 3x Banded squat jumps
B: Bench press 8x5@ 65%, sista setet Amrap
C1: Hang Snatch pull 3x3
C2: Straight bar over head triceps extension 3set
D: Front squat 3x5
E: Strict chin ups 3set
D: Sled sprint 6x2x10m

EMOM 8
Thruster double from floor
- add weight every second set
- start around 70% effort