A. "Twenty"
20 PC, 135lb
20 T2B
20 SDHP, 135lb
20 Shoulder to overhead, 135lb
**Every minute do 4 burpees (start with PC, not burpees)
B. 5' AMRAP
8 burpee box jump overs
10 KBS, 70lb
12 thrusters, 95lb
Rest 5 min
5' AMRAP
Row 500m
30 GHD Situps
MU in remaining time
C. Repeat "Twenty" @ 95lb

A. 4:46
B. 2+10, 7MU
C. 2:46

Jerk 5x2 @ 70-75% C&J
+
5x3 OHS @ light - moderate weight
+
2 Gymnastic swing + 1 pull to
hips 7x3
+
Every 90 sec(3 rounds)
1: Ring push ups x8-10
2: Exentric false grip Ring pull ups from top x5
3: Weighted ring Dip x3
+
7min amrap:
Burpees

Max matka käsilläkävelyä 5 min aikana

Every 3min for 24min:
3 squat snatch ( no tng, keep weight moderate)

6 rounds:
5 Power clean 50kg
5 push press
5 pull ups
1min rest

4 Rounds of “Tabata” at each station.
Station 1 – Box Jump Overs (24/20)
Station 2 – Deadlifts (155/105)
Station 3 – Box Jump Overs (24/20)
Station 4 – Deadlifts (155/105)

Find 1RM deficit HSPU (cm)

every 5 min for 30
*10 str pull ups
*15 t2b
*20 push ups
*25 wb

75 min

A. For 50 min:
1 min walk/2 min run
7.26 km
139/169
6.54/5.22 min/km

B. Mobility work for 25 min

20 power snatch 35kg/25kg
20 bar over burpee