2:00 on/ :30 off x2 rounds:
1: row
2: 10 d-kb deadlift + 12m farmers carry
3: sled push/pull
4: bike
5: 3 burpee broad jump + 8 walking lunges
6: 12 sit up

Deadlift

3 x 4 @ 80-83% (2 RIR), Rest 3:00-4:00 b/t sets

6 Intervals

A1. 2:00 AMRAP
8 Hang power snatches @ 43/29kg
12 Toes-to-bars
36 Double-unders

– Rest 1:00 –

A2. 2:00 AMRAP
3 – 6 – 9 – etc.
Ground to overheads @ 43/29kg
Bar-facing burpees

– Rest 1:00 –

A3. 2:00 AMRAP
20/15 (cal) BikeErg
Shuttle runs* in the remaining time
* 1 Shuttle run = 7.62m out + 7.62m back

– Rest 2:00 –

Flow. Rotate A1 / A2 / A3. Note longer (2:00) rest between A3 and A1

These are intended as fast, hard, sustainable intervals for the 2 minutes and can be repeated with 1:00/2:00 rest. This means finding a pace you can (barely) maintain through the interval (and recover in time for the next one).
These short intervals simulate combinations that have shown up in the CFG open. With only 2-minutes of work, aim to keep a high pace and unbroken sets.
Choose movement options that allow you to move continuously through the intervals without getting stuck on a single movement

LÄMMITTELY
2 kierrosta - 1 min / liike
1. Hiihto/soutu
2. Seinäkyykky
3. Bird - dog kp kädessä (30s./puoli)
4. 90/90 kierrot lantion ojennuksella ja kurotuksella
5. Kylkimakuulla ylävartalon rotaatio ja punnerrus kp

VOIMA
3 x 6-8/jalka jarrutus boksilta

KIERTOHARJOITUS
3 kierrosta 40s./20s.
1. Seinäistunta
2. Rengassoutu
3. Landmine twist
4. Tempaus lp

4 rounds:
20sec Jumping lunge
10sec rest
20sec v-up
10sec rest
20sec broad jump
10sec rest
20sec mountain climber
10sec rest
60sec rest

4 x 4

Erg
DB snatch
Sled push
Kb swing
Sit ups

A: Bench press 3rm +4x5 deload set
B: Leg press 5set
C: Incline Db Bench Press 3set
D: OH triceps Cable extensions 1xMax
E: Leg extensions 2set

*every time you break, perform 10 v-ups

For time

• 90 burpees to a target (12 inches above your reach)
• 45 bar muscle-ups