105 min
Warm up for 20 min

1.WL
A. Clean from blocks
4x2
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 52.5 kg

B. Clean pulls
3x3
x100 % of your clean 1 RM
90 s. Rest between sets
- 70 kg

C. Split jerk
4x2
x70-75% / "2 reps in the tank"
New set every 3 minutes
- 50 kg

2.Conditioning
2 rounds for quality and frequency:
20 Power snatch 25 kg - 1.35, 1.27
60 s. Rest
20 Thruster 25 kg - 1.05, 1.01
60 s. Rest
10 Bar facing burpee - 0.38, 0.31
60 s. Rest

3.Core and shoulder health
- Not done

Every 50 sec x 10
10 wallball
Time remaining d-ball carry (40 kg)*
* goal 80 m

Post result in carried metres.

AM: 40 min
60 s. run/60 s. walk
5.6 km, 7.19 min/km
HR 134/162

PM: 160 min
Warm up for 20 min

1.MU
- Drills
- MU 20x1

2.Strength
Bench press
A. Build up to heavy single in bench press. No fails.

B. 3x10x60 %

New set every 3 minutes

3.Metcon
From tuesday
For time:
27 cal Ski
9 Toes to bar
9 Box jumps
21 cal Ski
15 Toes to bar
15 Box jumps
15 cal Ski
21 Toes to bar
21 Box jumps
Time: 11.02

4.Accessory
A. Tabata shoulder press/bicep curls
- 10 kg, 12/14 reps

B. Tabata AMSU

5.Cool down
10 min easy AB

a,
HS walk practice
- going through progression

b,
Pistol squat( weighted ) practice
- going through progression

Strict HSPU

3-5 x 1-5

Scaled:
negatives, from box, etc.

Juokse verrytellen treenin aluksi

5x60%
5x65%
5x70%
5x70%

30-25-20-15-10-5 reps for time of:

• Burpees
• L pull-ups

AMRAP in 9 minutes

3 Power Cleans (135/95 lb, 62/43 kg)
3 Front Squats (135/95 lb, 62/43 kg)
3 Push Jerks (135/95 lb, 62/43 kg)
9 calorie Assault Air Bike

“Speed Round” is one of the challenge workouts by Assault Fitness for their Assault WOD series. It was first posted on their Instagram account, @assaultairbike, on January 25, 2018.

16 min amrap

• 16 Cal Row
• 8 Thrusters 2x15kg dumbbells
• 2 Ropeclimbs

Score is total amount of reps