C2 bike 600 cal

AMRAP
3:00 AMRAP KB Swings (50#): 46 reps
3:00 Active Rest
3:00 Box Jumps 20″: 58 reps
3:00 Active Rest
3:00 KB Push Press (50#): 15 reps per arm
3:00 Active rest
3:00 Row for calories: 38 Cal

400m Run
3*
10* PVC sh pass
10* PVC OHS
5/5* KB Snatch

4*
50* DU
20* TTB
10* Power Snatch 50/30kg
1' rest BTR

TC 25'

2*
1' Side plank R/L
1' rest BTR

Dynamic Effort - Good Morning (Wide Stance)
10:00 - 95#
5 - 5 - 5 - 5 - 5 - 5 - 5 - 5 - 5

For time - Partner workout

Buy in

• 1000 m row (each athlete - Same time)

*2 ROUNDS of the following (YGIG)

• 20 D-Ball to shoulder 60kg
• 40 GHD situps
• 40 HSPU

Buy out

• 1000m row (each athlete - Same time)

Score is total time for both athletes to be done with the last row

Rinnalle Veto 5x3 (tekniikka)
Valakyykky 5x5 (kevyt)
Kelkka: 6 suoraa x kelkka + 50%omapaino (sprintteinä)
Pakaravammaisten special :) 3-5x8-15
Lihashuoltoa

4 Rounds

3min AMRAP

20 Burpee

Max Rep HPC the rest of the 3 min 155/105

1min Rest

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There were only 2 of us at the 7pm class... but that's all it took to have a great workout! The new girl, Lindsey, and I worked together to push each other plus gotta love coach Dawn. Everytime, I feel like I am pushed to my extreme limits with her. Did 65 lbs for the HPC. And kept pushing hard to get my burpees in under 2 mins everytime. Did 15 HPC's the first round and then consistently did 10 for the last 3 rounds. And then did only 9 ring rows and those took 100%+ effort. Afterwards, ran 800M for an extra workout push.

Conditioning
On the 4:00 x 4 Sets:
100′ Walking Lunge
15 Deadlifts (185/135)
15/10 Calorie Assault Bike

20Sec on 10Sec off - Air Squat 20 Rounds
Total: 300 Rep

20Sec on 10Sec off - Push Ups 15 Rounds
Total: 93 Reps

4 Rounds of:
10 x Back rack lunges (AHAP)
1min of D-balls

2min Rest

5 min rest

4 Rounds of:
10 x Push Press (AHAP)
1min Max cal Row
3min Rest