Circuit A is 4 mins
Circuit B is 4 mins
Circuit C is 8 mins

If Circuit A is 4 mins and Circuit C is 8 mins, how many minutes will Circuit B be on it's second time round???

Only the those who make it all the way through can know!

Triple extension bench hops
Upper ISO hold.
Suitcase DL
Rogue Band Iso Abs
Spartan MBall Smash
10 DB front SQ/10 DB OV Press/ 10 DB Thrusters
15 Vsnaps
15 toe to bar
0.05 Curve Sprints

BOOM!

For time - TC 25'

10 burpees truck jump
9 back squat @50/30
8 V-ups
7 mountain climbers
6 push-press
5 pull-ups
4 HSPU
3 squat clean

At the end of every exercise restart from the top

Kuperkeikkoja
Kärrynpyöriä
Puolvoltteja
Voltteja

PkWOD: 2000m row, 20 burpees, 2 miles assault bike, 20 burpees, 1000m row, 10 burpees, 1 mile assault bike, 10 burpees, 500m row, 5 burpees, 0,5 mile assault bike, 5 burpees. Syke 50-70%

5 kiekkaa:
L-sit 30 sek
Heavyheilautus 30sek
1min lepo

2 rounds (easy pace)

3 min air bike/row
10 x walking lunge w/ 2 kbs (32kg)
3 min air bike/row
10 x leg rise
3 min air bike/row
30 x DU
3 min air bike/row
10 push up
3 min air bike/row
10 burpee

Podipilding

Mobility

Bench press 5x8 @65%RM
Inverted rows 10-15 in between

1/ snatch

• 3@60%
• 3@65%
• 3x3@70%

2/ snatch pull

• 4x3@85%

3/back squat

• 3x8@65%

4/AMRAP15''

• 30 DU
• 15 power clean 60KG
• 30 DU
• 15 T2B