run 1 mile

Choose ONE of the following sports

Swim Repeat 75m, recover 2:30 until form/pace deteriorates

Bike Repeat 800m, recover 2:30 until form/pace deteriorates

Run Repeat 400m, recover 2:30 until form/pace deteriorates

Row Repeat 500m, recover 2:30 until form/pace deteriorates

10 MIN AMRAP

15 wall-ball
12 push-up
9 box jump

For time
10-8-6-4-2
Bench press (225/102)
Power clean (225/102)
5min rest
10-8-6-4-2
Power clean (225/102)
Bench press (225/102)

Parin kanssa:

LAJI 1.
10 x 1min intervalli:
8 tangon yli burpee + max toistot Maasta suorille käsille 35/27,5kg
Tulos maasta suorille käsille toistot.

3min Rest

LAJI 2.
Vapaassa järjestyksessä aikaa vastaan:
Leuanveto tai Devils Press (2x15kg/ 2x10kg)
Miesparit 60
Sekaparit 50
Naisparit 40

5x
In 6 minutes:
300m Skillmill run
30cal Assault bike
Remaining time row for calories.
Rest 2min
Score total calories.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

1 High Pull
1 Power Snatch
1 Squat Snatch
@55-60%

Harper

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
60kg power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Scaling Options
Chest to bar becomes Pullups or Band Pullups
Power clean, decrease weight
400mt run without plate OR 50 Lungees for each leg