5 Thurster (50/35kg) + 5 Box Jump

30sec ON, 30sec OFF:
1) Shuttle Run
2) Burpee Pull-Up
3) DB Snatch (alternate arms)

Rest 1-2min between sets:
10m KB/DB OHWL,
5-10 Strict Pull-Up

Accumulate

2 min hollow hold
2 min arch hold

Barbell Back Squat 5x4
Chin Up 5x max reps (if you can do more than 4, make it harder either by taking off a band or adding db/medball to your legs. TRX supinated grip row is alternate)

Set #1 is warm up/practice round
3min rounds

18mins

20 x boksihyppy 50cm
20 x situp
3 kierrosta
Cash in: 3 x köysi
Cash out: 3 x köysi

Make 3 attempts at each of the following:

Max set toes to bars

Max set ring dips

Broad jump for
distance

Then

300 DU for time

Wendler back squat 3 x 63%, 3 x 72%, 3+ @81%

8 min amrap
14 t2b
14 alternating DB/KB snatches

2 kierrosta aikaa vastaan:

• 20 DL
• 20 Power clean
• 20 Thruster

@45kg/30kg