5 'events' for the day!

1) Max Broad Jump x 3 Attempts

2) 2 Min: Max Burpees

3) 2 Min: Max Air Squats

4) 2 Min: Max Push-ups

5) AMRAP 8 with a partner of:
5 Cal Bike/Row/Ski
5 Power Cleans @52.5/35kg
5 Front Squats
- 1 partner completing a full round while the other partner rests

"Holleyman"
30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
100/70kg Power clean, 1 rep
TC 35

Tehdään lauantaina

Squat snatch 2 RM

For Time

30 Thrusters 42,5/30kg
20 Burpee Box Jump Overs 24"/20"
10 Rope Climb
20 Burpee Box Jump Overs 24"/20"
30 Thrusters 42,5/30kg

CAP 15

Weighted reverse plank on bench

3min total time

*you can split the time

Warm-up

3:00 Row + 3:00 Echo Bike + 3:00 SkiErg
Build up pace each minute on each machine (easy/moderate/moderate-hard).
+
3 rounds
20 single-under crossovers
10 Wall balls
5 Rope pull-ups (alternate hand on top)
1:00 Row / Echo bike / SkiErg (rotate)

5 x 12

Go every 3:00

Sit-ups

AMRAP 15

21/18cal machine
15 box jump over
9 up&down