For time

• 1 round of

  • 30 push jerks
  • 15 ring dips
  • 3 rope climbs to 15 feet

• 2 rounds of

  • 20 push jerks
  • 10 ring dips
  • 2 rope climbs to 15 feet

• 3 rounds of

  • 10 push jerks
  • 5 ring dips
  • 1 rope climb to 15 feet

♀ 75 lb
♂ 115 lb

4 x 4 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
10 Box jump

B.
5+5 DB hang C&J
10 Reverse lunges

3 x 8 min work, 2min rest

A.
EMOM 8
1. 10-15 cal erg
2. 8-12 burpee

➡️ Choose reps you can hold for four rounds

B.
AMRAP 8
21 DB/KB deadlift
15 DB/KB hang power clean
9 DB/KB stoh
40 DU/ 80 single under

C.
AMRAP 8
7 box jump
14 wall ball
21 KBS

Shoulder press
5-5-5-5-5

2 rounds of:
1000m Skillmill Run
Rest 1:30
800m
Rest 1:30
400m
Rest 1:30
200m
Rest 2 mins

A,
Split Jerk 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Teams of 2 - for time:
30-20-10 reps of:
Row Calorie
No Push-up Burpee
Complete in teams of 2.

Partner 1 does the row then partner 2. Partner 1 does the burpee then partner 2. While one person works the other holds a double kettlebell front rack (athlete chooses the weight)

Goal: Sub 16 mins

C,
3 rounds for quality of:
8 L/8 R Crossbody Deadlifts, pick load
10 Paloff Press, pick load
12 Weighted Sit-ups, pick load

Rest as needed between sets.

3-12 T2B + CAL SKI

Valitse toistomäärä mitä jaksat joka kierros UB.

Amrap 20 in pairs, share reps
12 kb clean
12 kb front squat
12 kb push press
12 jumping split squat

8-12 CLOSE GRIP BENCH PRESS
8-12 LAT PULLDOWN / BANDED CHINUP
90SEC EASY BIKE

4 x 1 Stairs; rest 1:30

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