3 x

1 min max reps wallball
1 min max reps knees to elbow
1 min max reps DB / barbell front squat
1 min max reps ab mat sit up

Seven rounds of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

• 4 Interval of:
Assault Bike 2000 m @ > 90% MHR
1:1 rest each interval

Burgener Warm-Up
Do the sequence as follows, always in this order, using a barbell or fitness stick:
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

135 pound Clean and Jerk, 30 reps

Maksimitoistot, jokaista liikettä tehdään 1 min.

-Askelkyykky (vasen eteen)
-Abmat situ up
-Pystypunnerrus
-Burpee
-Askelkyykky (oikea eteen)
-Russian twist
-Etunojapunnerrus
-Vuorikiipeilijä
-Kyykkyhyppy
-Polvet rintaan
-Rengassoutu / leuanveto
-Pistejuoksu
-Wallsit
-Lankkupito
-Köysilaskeutuminen

Seven rounds for time of:
155 pound Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees

For time:
30-20-10
Deadlifts @ 40% of your 1RM
Box jump overs

Directly into.....
10-20-30
RKBS 70/53
Row for calories

20:00 time cap

Metcon (quality)

5 Rounds, every 4:00 minutes:
500/400m row
10-15 Toes to bar

2 RM etukyykky