By in 800m run

21-15-9 for time:
DB snatch 22,5/15
DB oh lunge 22,5/15
Burpee

Cash out 800m run

RestDay!

For time:
Wall ball x100
DU x100
Power snatch x20

Warm-up:

3x
15/12 Calories row
10-15 Bearhug squat jumps
15 Spike ups on rower
10 Hip extensions on GHD
5 High box jumps

Then
3-4 x 2-3 reps negative HSPU with 4-8s descend.

---

Climb up to a heavy, but fast set of
2 back squats in 12:00 minutes.

Then:
Every minute on the minute for 10:00 minutes of:
2 Back squats @ 65% of the heaviest set of 2 back squats

---

Metcon:

Death by rowing & wallballs

With running clock:
8/6 Calories row +1
8 Wallball shots + 1

Add 1 calorie and 1 wallball shot each round.

---

Bonus:

3 x 10+10 1-Legged deadlifts with dual dumbbells
3 x 10+10 Box step-ups with weights in front rack

Core:

3x
24 GHD sit-ups
15+15 Side plank hip touches

---

5 rounds for time:
300m Seated Ski
15s Dip Hold, on top
10 Seated Good Mornings, pick load
5 Seated Slam Balls
30 Russian Twists (weighted) 1=1

Classic push and pull. Jerk is always split and c2b is strict.

Cool down
2-3 min light cardio
1-2 min hamstring strech
1-2 min fore arms streching
1-2 min tricep strech

2min on 1min off x5:
10 no-jump burpee
20 db snatch (15 / 10)
10 no-jump burpee
30 db dl (25 / 20)

Work 2mins, then rest 1 and continue where you left off on the previous round. Result is reps completed.

Antin testi

SET A | 3-4 rounds:
6-8 1-leg bulgarian split squat / per side
8 BB hip thrust
20s starfish plank hold / per side
20 leg lift over KB

e2m x 6: (alt. A & B)
A)
15/12 cal ski
15 DKB dl

B)
15 box jump / step up
30 flutter kicks