"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.

FOR TIME:

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

Tc: 5min

• Tavoite kaikki ub

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

EMOM 8 ( AMRAP )

Odd : Push-Ups
Even : Sit-Ups

90 Minutes @ HR Zone 2

You can use machines as you like

5 rounds
500m row
15 shoulder press 2*15kg db
30 walking lunge

Strict Amanda

9-7-5 reps for time of

• Strict ring muscle-ups
• Squat snatches

♀ 95 lb
♂ 135 lb

2 Rounds
10/side Xiao Pengs
30-second hang from a bar w/ ribs locked down
10 Banded scapular floor angels
2 Scapular swimmers (prone position)
+
2-3 Rounds
5/side Elevated ankle lunge
5/side Cossack squat
5/side Tactical ankle rocks, alternating

Painoa nostaen. Vuorojaloin

5x 3 min AMRAP, 2 min rest

5 shuttle runs (1 rep is 15 m)
15 wall balls
15 toes to bar