A.
Every minute, for 18 minutes:
Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)
Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011
Minute 3 – Seated Strict Press x 8 reps @ 2011

B.
Three rounds for time of:
10 Dumbbell Push Presses
10 Box Step-Overs with Dumbbells
10 Strict Pull-Ups

21-18-15-12-9-6-3 reps:
185 pound Front squat
GHD Sit-up

Three rounds:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

21-18-15-12-9-6 and 3 reps
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

A.

2' Glute Activation
PVC+MOBILITY
Poi
3 Rnd
50 du/100su
10 Plate Thrusters
5 Strict Pull-Ups/15 row

B.
Back squat
20,15,10,15,20
Variare il carico

C.
For Reps
AMRAP 15'
3 Power Snatch
12 sit-up + plates
36 Double Under

D.
For Time
5 Rnd
90" max rep burpees twist
30" Hollow + plates
Rest 2'

E.
Ogni 90" Per 4 Set P. Press
1) 12
2) 10
3) 8
4) 6
Aumentare il carico

F.
For Time
21 pull-up/ 42 row
21 Thruster
Rest 90"
15 pull-up/30 row
15 Thruster
Rest 90"
9 pull-up/18 row
9 Thruster

G.
5 Rnd
10 (DX) Arm KB/DB Snatch
10 (DX) Arm KB/DB OH Walking Lunges
10 (SX) Arm KB/DB Snatch
10 (SX) Arm KB/DB OH Walking Lunges

For time:
30 Snatches

For time:
21 Front Squat 55/35kg
Row 500/450m
15 Push Jerk 55/35kg
Row 500/450m
9 Thruster 55/35kg
Row 500/450m

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

3 kierrosta, aikaraja 30min:
Kaverin kanssa kaikki muut toistot puoliksi, paitsi laite samaan aikaan.

400m fillari/200m soutu/200m hiihto
20 rengassoutu
30 punnerrus
40 istumaannousu
50 askelkyykky paikalla
400m fillari/200m soutu
-lepo 1:30-

JOS TEET JUMPAN YKSIN, toistot:
Laitteet ohjeen mukaan
15 rengas
20 punnerrus
30 sit up
40 askelkyykky

Weighted Pullup 5 RM, then 2x max reps without weight