6 Interval of:
Assault Bike 30’’ @ max effort
2:30’’ rest each interval

For time:

• 15-foot L-sit rope climb, 4 ascents
• 15-foot legless rope climb, 8 ascents
• 15-foot rope climb, 12 ascents

Ladder
2-20 Power Squat Clean @40/30
10 - 100 Double Under

Emom 3'
5 Burpees

30 min EMOM

min 1. 4 push up + kneetap (eli punnerruksen aikana koita koskea polvea) tai vaan punnerrus
min 2. 20 sec hollow hold
min 3. 20 sec superman hold
min 4. 10 dippi kädet penkillä
min 5. 4- 6 burpee + polvennostohyppy

A
3' DU
PVC+MOBILITY
AMRAP 7'
10 Goblet Squats + 8 Burpees
100m Run
10 V-UP
30"(Dead hang from pull up bar)

B
emom 2', per 6' (3 sets):
Snatch Press x 5 rep
Snatch Press

poi
Ogni 2', per 6' (3 set): 
(Snatch Push Press + Overhead Squat con pausa) x 2-3 ripetizioni 
(eseguire la push push, scendere in OHS e
tenere per 2", quindi salire e ripetere per quattro ripetizioni)

poi

OHS
4X6-8 REP

C
TC: 15'
2RM Bench Press

poi

Completa quante più ripetizioni possibili in 8' di
Burpee Pull-up

D

4 rnd 
W. Lunges reverse alt. Con doppia KB front rack x 16 ripetizioni (8 per gamba) 
( NON TOCCARE il ginocchio posteriore a terra, per migliorare in controllo)
Rest 60"
Ring Dip x 10-12 rep
Rest 60"

E

AMRAP 10'
5 HSPU
10 doppio DB Thrusters 20/15-7,5kg
100m Run

3 kierrosta

20 sek roikkuminen pääalaspäin renkailla
20 sek roikkuminen tangosta
20 sek lankkupito etunojassa nojapuilla /käsipainoilla
20 sek hollow pito
lepo tarpeen mukaan pitojen välissä

Composed by Gavin Peacock.

90 min
1.Aerobic work

A. For 60 min / 2 rounds of:
10 min row
10 min bike
10 min crosstrainer
125/148

2.Core
A. 3 rounds of:
15 curl up w/2 sec. hold at top
20 s. side plank hold
20 bird dog

B. 3 rounds of:
20 hollow rock
20 leg raises
40 side heel touches

Triathlon + Party

5RFQ
20m Toe Walking
20m Heel 2 Toe Walking
20m Jump & Stick the Landing
20m Duck Walk
rest 2 minutes