"In teams of two complete as many rounds and reps as possible in 20 minutes of:

50 Wall Ball Shots
40 Kettlebell Swings (24/16)
30 PullUp
20 Burpee
10 Front Squat (60/40)
1 rope climb"

3 rounds of:

13 Wall Balls, 9 kg
13 Back Squats, 60 kg
13 GHD Sit-ups
13 Atomic Situps, 10 kg
13 Overhead Walking Lunge With Plates, 10 kg
13 Box Jump (24 In.)s
13 Double Unders

"Floor Press
1x3 (80%) " 7 set.

Kippileukatekniikkaa
MU-tekniikkaa

90 min

Warm up
A. Hatch SP (82.5 kg ja 75 kg 1RM)
Week 1, day 1
Back squat 10x50 8x57.5 6x60 4x65
Front squat 5x47.5 5x55 5x55 5x55

B. 3 sets of:
Hip thrust 8x55 8x60 8x62.5

C. EMOM for 30 min (6 sets):
1. min 10 T2B
2. min 12 walking lunges with DB 35 lbs
3. min
4. min 15 cal assault bike
5. min rest

4rounds:
10 hang power clean 50kg
15 Wall Ball throw over head
20push up
400m run

7 rounds for time of:
10 wall balls (14# and 10' target)
10 pull ups

Ninjat:

Aikaa vastaan:
15 thrusteria
15 leuanvetoa
12 thrusteria
12 varpaat tankoon
9 thrusteria
9 käsilläseisontapunnerrusta

Clean DL + TNG Pwr Clean + TNG Clean 5 x 1+1+1 @ 85% of pwr clean 1RM

EMOM 12:
1. 3BackSquat@75,80,85%of1RM
2. 3 Back Squat @ same percentage
3. 3 Back Squat @ same percentage
4. Rest

75 min

Warm up
A. Every 90 sec, for 15 min (10 sets):
Snatch x 2 reps
25 27.5 30 32.5 35 35 35 37.5 37.5

B. EMOM for 30 min (6 sets):
1. min: 5 HSPU abmat
2. min: 5 pull ups + 20 DU
3. min:
4. min: 15 cal assault bike
5. min: 150 m run

165/182

C. For quality one set of:
Pull ups x max reps: 20 reps