2 sets 25

10-9-8-7-6-5-4-3-2-1 reps for time of:
Front Squat @ 50KG/35KG
C2B
Box Jumps @ 24"/20"

Transition time between movements is important. Position box and bar appropriately close to rig.

300m Sandbag Bearhug Carry @ 150lbs

6 Burpee over box
10cal bike
6 Burpee over box

2 rounds
5 min AMRAP 1
200 m run with medicine ball/ pallon kanssa juoksu 200 m
Rest of time:
Wall ball diamond push up x 5/ timanttipunnerrus pallon päällä x 5
Wall ball ground to overhead x 10 / maasta suorille käsille x 10
Wall ball sit up x 15 / istumaan nousu x 15

REST 2 min

5 min AMRAP 2
200 m run with medicine ball/ pallon kanssa juoksu 200 m
Rest of time:
Wall ball push up x 6 / etunojapunnerrus pallon päällä x 6
Wall ball squat x 12 / pallon kanssa kyykky x 12
Wall ball russian twist x 18 / russian twist pallon kanssa x 18

REST 2 min

5 min AMRAP 3
200 m run with medicine ball/ pallon kanssa juoksu 200 m
Rest of time:
Wall ball climb x 7 / pallon päällä kyynärnojasta ojennukseen x 7
Overhead walking lunge / askelkyykky valassa x 14
Istumaan nousu jalat ilmassa ja pallo jalkojen päällä x 21/ sit up + medicine ball with Your legs x 21

7 RFT
9 sandbag over shoulder @150lbs
7 ring pullups
rest 2 min between rounds

12min otm every 2min
Squat clean+hang squat clean
2 jerks

E3MOM x 3
max SHSPU

• Handstand push-up ladder
• Rest 3 minutes
• Dip ladder
• Rest 3 minutes
• Push-up ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed.

Post number of minutes completed

Accessory, 4 sets:

20 sit ups
10 superman
10 push ups