For time

10!
C2B
Box jumps 30/24"
Medball burpees 9/6kg

Ladder
2-20 Power Squat Clean @40/30
10 - 100 Double Under

Emom 3'
5 Burpees

Kisaryhmän treenit

3-4 sets:
10-12 GHD hip extensions @ 3113
10/10 Anti-rotation deadbugs

10/10 Side plank reach through + leg lift

For time:

• 15-foot L-sit rope climb, 4 ascents
• 15-foot legless rope climb, 8 ascents
• 15-foot rope climb, 12 ascents

Max Effort Floor Press
(5-5-4-3-3)-2-2-2-2-2
2min Recovery

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees

2-3 sets of max number of reps, at least 10-12

Ladder
2 - 20 Power Squat Clean @40/30kg
10 - 100 Double Under

EMOM 3'
5 Burpees