MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (90lbs / 40kg)
10 Muscle-ups

MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (110lbs / 50kg)
10 Muscle-ups

MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (75lbs / 35kg)
10 Muscle-ups

EMOM x 15

Power clean
5x3
5x2
5x1

1) Row
2) Ski erg
3) Bike
4) Rest

5 work sets of:
1 x Clean
2 x Split Jerk
@ 75-80% of Split Jerk 1rm

4 Burpee + 1 Hang Snatch

1-4min @ 65%
4-8min @ 75 %
8-12min @ 85%

3 - 2 - 2 - 2

Technical max every set (1 rep reserve every set)

For 45 mins:

"Running DT"

400 m run
3 rounds:
12 Deadlift
9 Hang Power Clean
6 Push Jerk

with barbell (20/15/10kg)

@70-80% of max HR

3 Min AMRAP:
4 Ring MU
12 Wall Ball
4 Ring MU
12 Wall Balls
Max Cal Row

2 Min Rest;

3 Min AMRAP;
30 DB Snatch
Max Box facing burpee box jump overs.
2 Min Rest

Repeat x 3
So total intervals 3/3 (30min)

Post total cals + bbjo

Power snatch+hang power snatch+OHS

Find best possible weight for this complex. Quality first!

3x

2 min on / 1 off row - for max avg. Kcal/h

Aseta soutulaitteeseen intervalli 2 min työtä - 1 min lepoa. Toista kolme kertaa. Katso lopuksi muistista keskimääräinen kcal/h kaikista souduista - tämä on tuloksesi.