GO ALL OUT - Rest as needed between sets

6 sets

• 20 second sprint on the assault bike

Your score is the total amount of calories you accumulate

Power Clean 3RM "Drob ´n´Go", in ten minutes
Rest 5 minute
Power Clean 2RM "Drob nGo, in ten minutes
Rest 5 minute
Power Clean 1RM, in ten minutes

4 x 10 min bike erg.

Ride four 10 minute pieces. Ride for two minutes easy between the pieces. Result is the shortest distance of an interval.

TnG keep good pace

TEAM OF 2

400mt medball RUN (all togheter)

50 syncro Hang power clean 50/35

50 HspU (i go you go)

50 syncro Front squats

50 syncro lateral burpee

50 Pistol Squat (i go you go)

50 Syncro push press

400mt medball RUN (all togheter)

Every 90s.

1x Power Clean + 1x Hang Squat Clean + 1x Split Jerk

1-3: 40-50%
4-6: 50-60%
7-9: 60-70%

Of 1 RM Split Jerk

10-30-30-40-50 dubs unbroken
2-4-6-8-10 mups

Every 90s for 7:30
3 behind the neck strict presses

8 rounds with bike

3 min easy
2 min moderate
1 min fast

Every 90 sec for 8 rounds each (24min)
Alternate between:

6x Front squat
Gymnastics complex: 2x t2b, 2x pull ups 2x C2B or 2x BMU (no re-grip)