6x2 front squats

Amrap 30 with partner igyg
Buy in 400m run/row

100 clean&jerk 30/42,5kg
100 bar over burbee
100 deadlift 70/100kg
100 situp

Row for max distance

For 40 minutes
Mins 1-2: 20 push ups, 20 KB swings
Mins 3-4: 200m run

For time:
50 Box Jumps (24/20 inches)
50 Jumping Pull-Ups
50 Kettlebell Swings (35/26 pounds)
50 Walking Lunges (bodyweight)
50 Knees-to-Elbows
50 Push Press (45/35 pounds)
50 Back Extensions
50 Wall Ball Shots (20/14 pounds)
50 Burpees
50 Double-Unders

Tabata
Russian Twist
Tabata
Push Ups
Tabata
Sit Ups
Tabata
Dip

Lepää 1 minuutti Tabatojen välissä. Russian Twistin voi tehdä ilman lisäkuormaa, kyynärpäät koskettavat lattiaan. Punnerrukset mielellään polvet ilmassa. Dipit penkkiä/tuolia vasten.

0-15 mins build upto a heavy bear complex

18-24 mins amrap of
1 bear complex@60-70% of above
2 strict HSPU
3 strict pull ups

26-32 mins amrap of
8 FRL@same weight
8 BOB

35-39 tabata core or mobility

3 round putkeen samalla painolla:
3 shoulder press
3 push press
3 push jerk
Rest about 1min between sets

A,
Power Snatch + Squat Snatch + OHS
Find your 1 RM for the day and accumulate 5 work sets throughout

B,
For Time
60 Deadlift @70/47kg
30/17 assault Cal Bike
45 Hang Power Clean
20/17 Cal Bike
30 Push Jerk
10/17 Cal Bike
Goal: Sub 15 min

C,
Midline Accessory
4 Rounds
10-15 GHD Sit Up
30m Farmers Carry
Rest :90 sec between Rounds. Athlete chooses the weight on the farmers carry.Make it heavy!

Complete as many rounds as possible in 10 minutes of

• 10 box jumps
• 10 cleans

♀ 24-in. box ♂ 30-in. box