As many rounds as possible in 10min

A)Assaultbikex15cal
B)DB Hangclean (squat) x1-2-3... (+1rep/new round) (DB2x26/20kg)

Snatch
3 @ 60% of max snatch
3 @ 70%
2 @ 75%
2 @ 80%

Clean and jerk
3 @ 60% of max clean and jerk
3 @ 70%
2 @ 75%
2 @ 80%

Clean deadlift
3 x 4 @ 90% of max clean

Accessories
3 x 8 barbell good mornings
3 x 8 RDL’S @ 50% of max conventional deadlift
3 x 10 banded hamstring curl

3 min du practice
then 3 rounds of
7 bulgarian split squat e/s
5 kip swing
3 box jumps

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24 Min AMRAP
15 TTB
10 DBL DB Box Step Overs 2x 25/17.5, 24/20
600m Run
- use the conversion chart in what's app if you are not using the assault runner

Warm up
2 rounds
1:30 cardio machine
20 shoulder taps on push up plank
12-15 alt leg v-ups
12-15 ring row
12-15 kb swings
:30 bar hanging

Skills
Kipping Toes to bars + Knees to elbows and DU's

Strenght
3 sets of Strict Toes to bars / Leg Raises / Knee raises
3 sets of Strict or Kipping Toes to bars or knees to elbows

Accessory Work
4 sets
5-7 strict chin ups
10+10 suitcase deadlifts
30-40m bear hug sandbag carrying
rest 2-3 min bwn rounds

2 rounds:

AMRAP 3
6 hspu
6 push ups

• rest 2min

AMRAP 3
8 GHD sit ups
8 toes to bar

• rest 2min

AMRAP 3
6 alt. pistol squats
6 alt. Box step ups @2x20kg

-rest 2min

• eli kaikki amrapit kaks kertaa, koita pitää kierrokset suht samoissa tokalla kiekalla kun ekalla

Just row

E2MOM 20min
5 strict pull up
10 push up
5 thruster 42,5kg

18 MIN

• 1 min Erg @80%
• 10 Deadlifts 2x24kg KB
• 10 Thrusters 2x10kg DB

Shoulder press 3x6 reps, then max @ 90%

Front squat 1RM