A: 6x30 on/30 off jump rope
B: Bulgarian split squat 4set
C: 5rft
200m run
5 ring kte
10 rkb swing @24kg
20sek Wall sit
D: SL calf raises 3x15

• Around the world in pike position and / or feet on a box
• 3x5: 3s negative box handstand push up / pike push up

For time:

3 Rounds:

7 + 7 One Arm Kettlebell Thrusters
15 Box Jumps
20 Shoulders Taps

Directly into....

Run 800m ( Ergo )

Rive ja tempaus

For time :

30-20-10
Cal Ski
Toes To Bar

TC 7

A: Ring pull ups pronated 3x8
B: Ring chin ups Supinated 3x8
C: Powell raises 2set
D: Forward leaning Db flys 2set
E: SA Kb rows 3x10
F: Supinated Db biceps curls 2xMax

For time:

3 Rounds

10 Snatch 42,5/30kg
12 Bar Facing Burpees

2 Rounds

10 Snatch 52,5/37,5kg
12 Bar Facing Burpees

1 Round

10 Snatch 60/42,5kg
12 Bar Facing Burpees

( 12 - 20 )

Back squat 3x5, 1x8

50 Box Jumps 24" / 20"
50 Jumping Pull-ups
50 KB swings 1 pd / 0.5 pd
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs / 30 lbs
50 Back Extensions
50 Squat
50 sit-ups
50 Burpees

Time cap 35 min

Back squat 6 RM, then max reps @ 80%