max reps of T2B (kipping allowed)
Then 3x 50% reps

max Plank hold

For time:
10-9-8-7-6-5-4-3-2-1
Bear complex @ light to moderate weight(1 Clean+1Front squat+1push press + 1backsquat+1push press from back rack)
20-18-16-14-12-10-8-6-4-2
Cal on rower(half the cals on bike)

4 rounds:
Bulgarian Split squats x6-8/each leg
Strict pull ups x8-10 Add weight if possible
2-3min rest between rounds
+
15 min amrap
5 CTB
10 Push press
16 Alternating Box step ups

2RDS

15+15 Pull apart
30 Plank Hip Taps
10 Scapula Push Ups
12 SLDL /KB`S

3x 3min ON/1min OFF

A) 10 STOH right hand
B) 7,5m OH Walking lunges right hand
C) 10 STOH left hand
D) 7,5m OH Walking lunges left hand
E) Max reps burpee over bar

Result: Burpees

DB 15/22,5kg

A.) Tempaus pukeilta polven korkeudelta
5×2 @65% 1rm
B.) Raaka Rinnalleveto + voima työntö(power jerk)
5×1+2 @65% 1rm
C.) Tempaus maastaveto

2×8 @64% maastavedon 1rm (käytä remmejä)
D.) Romanialainen maasstaveto Tempaus otteella
3×10 kevyt.

For time:
50/35 cal on rower
40 Thrusters@light weight
30 TTB
20 Burpees
10 CTB
Use a weight on the Thrusters you don’t have to break up in more then 2-3 big sets or 6-8 small sets with short rest in between.

Conditioning :
21-15-9
wall ball
boksz jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins

Conditioning :
21-15-9
wall ball
boksz jump

3 mins rest

15-12-9
single arm devil press
kneeling squat jumps

3 mins rest

12-9-6
DB Clean & Jerk each arm
After each set complete 3 wall climbs

Timecap: 30 mins

• 18 Min AMRAP of:
Row 18/13 Kcal
MB Wall Ball (9/6Kg) 18 reps
BB Deadlifts (70/50Kg) 18 reps