80 min
Warm up EMOM15, including 15 TTB, CTB & HSPU

1.Own skill
A. HSW practice for 15 min - 3 x 3 = 9 m
B. Bfly pull up practice for 35 min
- 11 sets of 5 - 7 reps

2.Conditioning
A. 3 sets 70% effort:
10+10 One arm KB Swings 12 kg > 16 kg
15 s Passive hang
5+5 One arm KB Thruster
15 Cal bike
Time: 10.25
150/166

Kierros 1
Row 40 cal
Box over burbee 40

Rest 2min

Kierros 2
Run 200m
Air squat 50

Rest 2min

Kierros 3
Wall ball 30
Ring row 30

4 rounds for time of:

• Lunge 100 meters
• Run 300 meters

Wear a 20-lb. weight vest.

A1: Reverse farmer carry lunges 2x16@15kg dbs
A2: SA DB Shoulder press 2x5@20kg dbs
B1: lateral lunges 2x8@15kg db
B2: Push ups 2xMax 20-16

3x5 @ n. 85%

3 kierrosta

1 min max toistot box jump
1 min max toistot burpee
1 min max toistot wallball
1 min max toistot köysilaskeutuminen / köysikiipeily

1/ hspu

• 6x6 strict Rest 1''

2/AMRAP 5''

• Brp boxjump 24'' Rest 5''

3/AMRAP 4''

• 10M shutlrun Rest4''

4/AMRAP 3''

• Power clean 70kg Rest 3''

5/AMRAP 2''

• Wallball Rest 2''

6/AMRAP 1''

• Max Pullup unbroken

Front squat 2 rep max 105#
Amrap
1 minute pull ups - 13
1 minute rest
1 minute push ups - 18
1 minute rest
1 minute single under - 102

"THE 540"
For time:
50 OH LUNGES
40 PULL UPS
30 THRUSTERS
20 BURPEES
10 SQUAT CLEANS

This workout is rather basic - run for 10 minutes, turn around and run the same route back.

• start every 2 minutes with 20 double unders
• you must return before the clock reaches 20 minutes for your score to count.

Score is distance run - note your time as a note