• reverse hyper

4x15-20

4 rounds for time:
20 Pullups
22 Back squats

Teams of 4
4 Rounds
400m run (others do 30 brp)
20 F.squats 50/35
20 Box jumps
30 Wall balls
-2 min rest-
4 Rounds
300m row
30 kbs 24/16
30 Sit ups
30 HR push ups
-2 min rest-
Split team in half. Other two does
9-7-5
Thrusters 35/25
Pull ups
and other two
9-7-5
Burpee box jumps
Thrusters 35/25
Then straight to
80 Synchro KBS 24/16
For tine

10 min OBSTACLE COURSE

In teams of 4 ppl
8 min X 3 to complete
2 mins to recover between
someone ALWAYS working on those meters!
Suggested to use Reps as your timer to switch exercises b/w partners

2500m ROW
200 Jumping Pull Up
200 Hollow Rock

2000m SKI
200 BB REV Lunges (55/95)
400 Ring Elevated Knee March (total Reps)

1.24 CURVE
200 Bench Elevated Bear SQs
400 Knee Banded Clam Shells (total reps - direct eye contact required)

Front squat, 75% 5RM:

4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4 - 4

Lepää 60s.

Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (L/M)
100 Power Snatches (45/30kg)
100 Thrusters (45/30 kg)
100 Chest to Bar Pull-ups
100 Thrusters
100 Power Snatches
100 Box Jump Overs
100/75 Calorie Row
25 Minute Time Cap
Teams of 3 will work through all the reps at one station, breaking them up as they see fit, before moving to the next. Athletes will attempt to finish the workout under the 25 minute cap. Teams of 2 guys and 1 girl will row 90 calories, and teams of 2 girls and 1 guy will row 85 calories

Warm Up
3 times with some cardio machine
40s easy, 20s moderate and 10 s fast, rest 20 s bwn.
same cardio machine all time.
then barbell warm up 2 rounds
5 snatch deadlift + 5 hang muscle snatch + 5 snatch grip push press behind neck + 5 OHS
rest 30-45 sec bwn
then barbell warm up 2 rounds
3 high hang power snatch + 3 snatch balance
rest 30-45 sec bwn
then take 2 sets for warm up sets for squat snatches before hitting workout sets

5 kierrosta

1-3 köysikiipeilyä
8 pistoolikyykkyä

bench press
2x8 62-70%
2x5 71-79%
2x3 80-90%

7 kierrosta aikaa vastaan

7 x maastaveto 100/70
7 x boxihyppy
7 x thrusters 55/40
7 x burpee
7 x takakyykky 70/50
7 x hyppyleuka