5 rounds for time with a partner*:
10 Push press
8 Box jump

• alternate movements with partner

"The Unknown Soldier"

6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

Svartboxilla tarjolla "hieman" erilainen tilaisuus tälle kuntoilulle.

AMRAP 5

10m Handstand walk
1 Rope climb

Intent. Accumulate excellent repetitions of HSW and rope climb. This is a common movement combo where fatigue accumulates quickly. Be intentional with your breaks in-between with the aim of keeping a steady pace for the whole 5-minutes.

Tabata

Push-Ups

FOR TIME:

3 rounds:
15 wall ball @9kg
15 hang power snatch @40kg

Tc: 5min

• Tavoite kaikki ub

Kettlebell warmup
KB technique

Partner AMRAP 10
YGIG

P1:
- 3 KB clean with Left arm
- 10m front rack carry
- 3 KB clean with right arm
- 10m front rack carry

P2:
- Handstand hold / pike / plank

P1:
- 3 KB snatch with Left arm
- 10m overhead carry
- 3 KB snatch with right arm
- 10m overhead carry

P2:
-Rest

Gymnastics
Handstand walk & HSPU

10 Rounds/sets, go every 75 seconds to 2 minutes

1-4: 5 Power snatches (TnG) + 3 Overhead squats
5-7: 4 Power snatches (TnG) + 4 Overhead squats
8-10: 3 Power snatches (TnG) + 5 Overhead squats

5min flow
20min lämppä

15min wod setup & lämppä

Wod
45min amrap
Tiiminä
Juoksu, yhdessä
DL, kumuloi
Burpee, syncrona
BMU/C2B, kumuloi
2xdb Farmers carry, kumuloi

90 Minutes @ HR Zone 2

You can use machines as you like

6 min on, 1 min off for 6 sets (2 each):
A. 1000/800 m row
B. 5 rounds of “Cindy”
C. amrap of “Annie”