10 renegade row 5kg/10kg
10 dumble thruster
10 box jump 24"/20"

5 kierrosta

30 naruhyppyä
max reps tiukat leuanvedot
max aika rengaspito yläasennossa

"Eva" Fitness:
5rounds for time:
600m run,
20 kbs,
20 pull up/ low bar/ring row/ jumping pull up
*
"Eva" Finess 2:
5rounds for time:
400m run
20 kbs
20 low bar/ ring row/ jumping pull up

BODY ARMOR
Accumulate 2:30 in an L-Sit
*Every break, complete 10 AbMat Sit-Ups

5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

Then

• 50m Prowler push (100kg added)

Then

• 50 cals @ Assault bike

Then

• 50m Prowler push (100kg added)

Then 5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

Amrap 15'

12 DL 90/70

40 du

1 legless rope climb

5x3
@81%
Rest 2-3min.

10 rounds:

10 x thruster (20 kg)
10 x vatsalinkku

5 rounds:

5 x leuka (3 puhtaana ja 2 kumpparin avulla)
5 x dippi laitteessa omalla painolla

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 RND
Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

Front Squat
5 – 5 – 5 – 5 – 5 @60% 1RM
POI
C.
Ogni 3' , per 15' (5 sets):
2 Clean + 2 Front Squat + 2 Jerk
Fai il primo clean, droppa, esegui poi il complex indicato
Set 1-3 = 1 rep @ 65-75% of 1-RM Clean & Jerk
Set 4-5 = 1 rep @ 75-80% of 1-RM Clean & Jerk

D.
Ogni 2', per 4' (2 sets):
Clean & Jerk x 1 rep @ 80% of 1-RM Clean & Jerk

E
Ogni minuto, per 21'
Minuto 1 – 6 Bar-Facing Burpee + 6 Deadlift
Minute 2 – 6 Bar-Facing Burpee + 30 DU
Minuto 3 – 6 Bar-Facing Burpee + 10 Wall Ball

F.
For time:
10-9-8-7-6-5-4-3-2-1:
Hang clean & jerk @60% 1rm
pull-up

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 RND:
30" Side Plank (left)
30" Scapular Circles from Push-Up Position

30" Side Plank (right)
30" Supinated-Grip Hang from Pull-Up Bar

Rest 30"
12 Alternating Bowler’s Squats

12 Alternating Cossack Squats
12 Band Pull-Throughs

B

Ogni 60",
Snatch x 1 rep
aumentare il carico ogni minuto, finmom a quando fallisci tre alzate di
seguito

C

Ogni 3', per 15' (5 set): 
Back Squat x 3 ripetizioni 
(attenzione alla velocità e assetto)

Sets 1-2 = @ 70%
Sets 3-4 = @ 75%
Set 5 = @ 80%

D

karen
150 w.ball
rest 10'
AMRAP 3'
Burpee Box Jump Over (facing box) max rep
Rest 2'
AMRAP 3'
Alt. KB Snatch max rep

E

Conditioning – For Reps
AMRAP 8' x 2
15 Power Cleans 70-60/50-40kg
Row 500/400m
Max TTB nel tempo rimanente
No Rest
Score: Max rep TTB