Done with a partner, split evenly

0:00 - 7:00
16 Wall Balls @9/6kg
12 Burpee Box Jumps @60/50cm
8 Chest to Bar Pull-ups

Rest 2:00

9:00 - 16:00
Max Distance Row/Run/Ski/Bike

Rest 2:00

18:00 - 25:00
16 Wall Balls
12 Burpee Box Jumps
8 C2B Pull-ups

Rx+: Burpee Box Jump-overs

Back squat 3x5 @82,5% amrap sista setet

145 min
Warm up for 20 min

1.BCTB
- BFLY x 45
- BCTB x 15

2.WL
A. Clean complex
4 x 2 Clean + 2 Jerk
x 70-75 % / 2 reps in the tank
- 50 50 52.5 52.5
- New set every 3 minutes

B. Power clean
2 Power clean x 70 % 47.5
2 High box jump*
2 Power clean x 75 % 50
2 High box jump
2 Power clean x 80 % 55
2 High box jump
2 Power clean x 85 % 57.5
2 High box jump
2 Power clean x 90 % 60
2 High box jump

3.Metcon
Barbell cycling efficiency
For time:
20 STOH 30 kg
20 Wall ball
16 STOH 35 kg
20 Wall ball
12 STOH 45 kg > 40
20 Wall ball
8 STOH 50 kg > 45
20 Wall ball
4 STOH 60 kg > 50
20 Wall ball
Time: 12.02
(Time cap was 12 minutes)

4.Accessory
- Not done

For time
20 10 5
16 8 4
12 6 3
8 4 2
4 2 1
Dumbell hang clean and jerk 24 kg
Burpees box jump over 60cm
Ring muscle up

Run 6 km
Bike 9 km
Row 3 km

140 min
Warm up for 20 min
1.BCTB
- BFLY x 40
- BCTB x 25 (singles)

2.WL
A. Snatch pyramid work
1x3x70 % 38
1x2x75 % 41
1x1x80 % 44
1x3x75 % 41
1x2x80 % 44
1x1x85 % 47
- New set every 90 s.

B. Snatch consistency work
Every 30 s. for 5 minutes
1 Power snatch + 1 Snatch x 60-65%
- 35

3.Pause front squats
Every 2 minutes x 4
3 Pause front squat
- 55

4.Accessory
20-18-16-14
Standing side bends with empty barbell - 10 kg
DB squat snatches, alternating arms - 25 lbs
* After each full round do 3 high box jumps - 30"

Hang Power Clean
7-7-7-5-5-5-3-3-3

5:00 BikeErg
+
2-3 rounds
5/side Elevated ankle lunges
5/side Tactical ankle rocks, alternating
5/side Pistols to a band
+
1-2 Rounds
3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
20 to 30-seconds of Wall-facing flutters
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
+
1000m BikeErg
10 GHD sit-ups
1 Rope climb
10 Single-leg squats, alt
8m
3-5 Ring muscle-ups

Enjoy some extra fresh air today!

Structured workouts are back tomorrow.