IN TEAM OF 2, 3, 4, 5... (WORK IN SYNCHRO) - each member
25 push ups
25 snatches @40/25
25 deadlifts @80/45
25 burpees
15 push ups
15 snatches @40/25
15 deadlifts @80/45
15 burpees
5 push ups
5 snatches @40/25
5 deadlift @80/45
5 burpees

For time

12-9-7
DB lunge (2x45/60)
burpee pull up
2 min rest

Go as fast as you can for each round

AMRAP 20min
100m row
10 ground to overhead @30/25
10 wall balls shots

NEVER GIVE UP

For time:
21 Front Squat 55/35kg
Row 500/450m
15 Push Jerk 55/35kg
Row 500/450m
9 Thruster 55/35kg
Row 500/450m

50/30 Box Jumps 24"/20"
50/30 jumping pull ups
50/30 kettle bell swings 24/16kg
50/30 walking lunges
50/30 knee to elbow
50/30 push press 20/15kg
50/30 back extensions
50/30 wall balls 9/7kg
50/30 burpees
50/30 double unders

Weighted Pullup 5 RM, then 2x max reps without weight

• 10 Min EMOM of:
BB Bench Press (0:01 pause)
70-75% 5RM 2 reps
Pause @ on chest

"Fight Gone Bad"

Three rounds of:

Wall-ball 20/14lb (Reps)
Sumo deadlift high-pull 35/25 kg (Reps)
Box Jump 20" (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Back squat, 6 sets of 2.
Ensimmäisessä takakyykyssä 4s. paussi pohjassa.

Korosta hyvää ryhtiä ja keskity ajamaan koko jalkapohjan läpi. Älä nojaa minnekkään, vaan suoraan ylöspäin.

Wall wall skills:
- bent knee wall walk
- partial wall walk