185 pound Back squat, 24 reps
135 pound Jerk, 12 reps
185 pound Back squat, 20 reps
135 pound Jerk, 10 reps
185 pound Back squat, 15 reps
135 pound Jerk, 7 reps

5 min amrap

• 5 Thrusters 40kg
• 5 Pullups

TIMES TO BEAT

Beginner athlete: 4 rounds and 1reps
Average athlete: 6 rounds and 2reps
Advanced athlete: 8 rounds and 2reps
Elite athlete: 10 rounds and 3reps
Regional athlete: 11 rounds and 1reps

1hours CrossBoxing

4 people teams
For time:
100 wall ball (9 kg/ 6 kg)
100 burpee
100 pull up
100 burpee
100 air squat
100 KB swing (24 kg/ 16 kg)
100 DU
100 T2B
100 m walking lunge (12 kg/ 8 kg)

Time cap 45 minute

30 Min of:
Run 800 m @ 60% MHR
Row 1000 m @ 60% MHR
Run 800 m @ 70% MHR
Row 1000 m @ 70% MHR
Run 800 m @ 80% MHR
Row 1000 m @ 80% MHR

Section one

The Ghost

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

4 x

5 x pukkien tai boxin ylitys
10 m karhukävely + kuntopallon pyöritys
5 x varpaat tankoon

Core week 3

accumulate
2 min hollow hold
2 min super man hold
2 min handstand hold
2 min hang from the bar

Push press TnG 5x8@AHAP