5, 4, 3, 2, 1min:
- Two different cardio of your choice, alt. each interval
- 1st minute of each interval, except last 1min RPE 7-8
- Rest 1min btw intervals
Score: meters

A:
Skill Primer
Low Hang Muscle Clean, Push Jerk & Double Pause Split Jerk (5-8 sets x 2+2+2)

B:
Halted Clean Deadlift, Low Hang Clean & Split Jerk
(8 sets x 1+2+1 / 60%-70%)

8x3min ON / 1 min OFF

A:
10 alt. Dumbell Snatch @22,5/15kg
20 air squat
30 Double under

B:
10 push up
10 box jump over @60/50cm
10 alt. Db reverse lunge @22,5/15kg

Alternate “A” & “B” (4-4 sets)

On The 2:00 x 10 Rounds

8 Double DB Box Step Overs 24"/20"
Max Meter Row

22,5/15kg

Result is total meters.

For time:

Bike 3000 meters
Kettlebell swings x75 (1.5 pood)
Row 1000 meters
Wall ball shots x60 (9kg)
Run 800 meters
45 Pull-ups

For time

• Hill sprint or stairs

Find a big hill or set of stairs with a distance/incline that allows for approximately a 20 second effort.

Rest 90 seconds between each effort.

Enjoy the summer! :) If the weather changes! :D

Deadlift 1RM
RPE 5, maximum effort.
Lift only with good form!

3 rounds:
10+10 one leg deadlift
10+10 box step down/ pistol squat
10+10 side plank leg lift
20 deadbug

For quality:

Squat clean: 5x3
P.S.: Don't rest the bar before the 3rd rep.