Total 105 min

2 sets of:
10 double KBS 12 kg, 8 box step ups with 12 kg KB, 10 wall ball 9 kg

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 2 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 92-95%
*Set 6 – 1 rep @ 95-98%

B.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean + Front Squat + Clean
Build over the course of the ten sets.

C.
Every minute, on the minute, for 30 minutes:
Minute 1 – 15 Double Kettlebell Swings (24/16 kg)> 12 kg
Minute 2 – 15 Box Step-Overs with Front-Racked Kettlebells (24/16 kg) >
6 box step ups 12 kg
Minute 3 – 15 Unbroken Wall Ball Shots (30/20 lbs) > 10

Avg/max HR 180/188

D.
2000 m row

3 sets for quality:
15 unbroken pull ups
10 push ups
Rest 2 min between sets.

Weighted pull-up 8x8

7 x Every 1:30

2 x High Hang Squat Snatch
6 C2B

Partner WOD

50 KB swings
20 Front squats
40 KB swings
20 Front squats
30 KB swings
20 Front squats
20 KB swings
20 Front squats

Used a 12 kg KB and 65# bar. Divided all the sets in half. Finished in 10:49.

40 pullups
30 burpees
20 HSPU (subbed for box pike pushup)
10 MU (subbed for pushup/jumping pullup)

Rest 3 min

20 pullups
15 burpees
10 HSPU
5 MU

Finished in about 18 min

Monday

3x2 80kg
2x1 85kg

For time: (CAP: 10min)
21 - 15 - 9
Squat Cleans 60/42,5kg
HSPU's

Rest 4 min

For time: (CAP: 6min)
15 - 12 - 9
Cal Assault Bike
TTB

Rest 5 min

For time: (CAP: 10min)
9 - 6 - 3
Muscle-Ups
Squat Snatches 60/42,5kg

Go hard on each one.

Matalan sykkeen Zumbaa 60 minuuttia

Power Snatch 4x2