5Min of Max Rep Wall Ball
4Min of Max Calorie Row
3Min of Max Rep Muscle Up, Chest to Bar or Pull Up
2Min of Max Rep Power Clean (135#,95#)
1Min of Max Rep Burp

Note:
1 partner works at a time each round except during the burpee round. Both partners complete as many burpees as possible during the 1Min round.

Muscle Up = 3 reps
Chest to Bar = 2 reps
Pull Ups = 1 rep

Count the total reps between partners and post!

3x20 ghd hip extension (10kg bar behind the neck, 1s pause at top)

2 Power clean + power jerk 5sets
Squat snatch+hang squat snatch 5sets
FSQ 5x3

A. Every 3mins for 15Mins max Set of chin ups.

B. 3x

2min Window-

Row 250m

Remaining time Max T2B

Rest 2min

2min Window-

Row 250m

Remaining time Max Tuck ups

Rest 2min

Warm Up
3 Rounds
100m Run
5 Burpees
7 Air Squats
9 Hollow Rocks

Lift
Push Jerk
2-2-2-2-2
Increase weight each set (5 sets)

Workout
5 Rounds For Time:
7 Hang Power Snatch (95/65)
14 Air Squats
21 Double Unders

10AM:

On the minute 10 rounds (40min):

1. Wattbike (20cal)
2. Row (20cal)
3. Ski erg (20cal)
4. Rest

I was able to hold 20 cal on each station. Choose something you know you can hold each round but is challenging.

Score is calories you were able to hold per station.

#Strength
max, 2 kg ramping, of:

• BB shoulder press

15 cal Assault bike
3 Snatch (80/55)
15 cal Assault bike
6 Snatch (70/50)
15 cal Assault bike
12 Snatch (60/42.5)

Repeated Effort Chin Ups
30s. Max reps Chin Ups
X amount of Rounds

Joka alkava min 13 min ajan

-10 x wallball
-5 chest to bar / 5 pull up / 3-5 negative pull ups