A.
Warm Up
2k Bike
Poi
3 Rnd
30" Plank
10 RDL
10 Knees to Elbows

pvc+mobility

B, Forza
Back Squat
4×3 @90%

C. For Time
10 Rnd
300m Row
Rest 2'

D. Skill
Max rep 3' X 3 SET
TTB
Rest 3' tra i set

E. fort itme
4 Rnd
60 DU
20 DB Front Rack Lunge
20 HSPU
20′ DB Front Rack Lunge

F. For Rep
AMRAP 8',6',4',2'
15 Deadlift 80%bw
15 GHD Sit Ups
2 rope climb
Rest 2' tra i set

In teams of 2 for 40 minutes:

Station 1:
Row or ski for calories

Station 2:
10 DB hang clean and jerks (45/30 lb)
15 Burpees

Change stations when station 2 is done.

"The Bells and The Bar"
8 Rounds for Time (Team of 2)
6 Man Makers @22,5/15kg
10 Synchron C2B/ Pull-Ups
30 calorie Row
10 Synchron T2b
30m Dumbbell Lunges @2x22,5/15kg

TC:40'

Strict HSPU test
+
15min amrap
6 Ctb
8 Box jump
10 DB Push press

Superkids 6 min AMRAP
Ninjat 8 min AMRAP

2 käsipainotempausta
2 boxihyppyä
4 käsipainotempausta
4 boxihyppyä
6 käsipainotempausta
6 boxihyppyä
8...
8...

• 5-5-5 of:
BB Front Squat
5RM
90% 5RM 5-5 reps

• 5 Min AMRAP of:
Ring Muscle Ups

Push Jerk (from rack)
Set 1: 20 @45%
Set 2: 15 @55%
Set 3: 10 @65%
Set 4: 5 @75%
Set 5: 10 @65%
Set 6: 15 @55%
Set 7: 20 @45%

• No more than 2 sets per sets.
• Rest max 2:00 btw sets

Bulgarian split squat 5 x 8
challenge with DB's/KB's on sides

• 60 Min of:
Run @ 60-70% MHR