4 rounds:

• 1 minute max meters in row
• 1 minute max burpees
• 1 minute max pull-ups/ring row
• 1 minute rest

5 Sets Not For Time
8 Single Arm Landmine Push Press/arm
15sec Star Side Plank
30sec Kettlebell Dead Bug

*Move with purpose and focus - start light and get warmed up - build a little weight on your push presses

• 20 Min of:
Assault Bike @ 60-70% MHR
6 Interval of:
Assault Bike 20’’ @ max effort
40’’ @ very easy pace
+ 4 Min of: Assault Bike @ 60-70% MHR

1. Power Clean Primer
   Build to Moderate 3-Position Pausing Power Clean

2. Power Clean
   Build to 10 Rep Max

3. “Jump City”
   For Time:
   1 Round:
   800 Meter Run
   80 Double Unders
   21 Hang Power Cleans (155/105)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

For Time:
9 Calorie Ski
9 Thrusters 115/85lbs
15/12 Calorie Ski
15 Thrusters
21/15 Calorie Ski
21 Thrusters
27/21 Calorie Ski
27 Thrusters

15 Min EMOM of:
1st Min
Strict Handstand Push Ups 3-4 reps + Kipping Handstand Push Ups 4-6 reps
2nd Min
Legless Rope Climb 1 rep
3rd Min
GHD Sit Ups 10-15 reps

Alkulämmittely leikkiä ja mobility

Harjoitellaan käsillä ja päällä seisontaa

12 min Amrap
30m juoksua
4 leukaa
8 istumaan nousua

Loppuvenyttelyt

• 3 Interval of:
Assault Bike 10:00 @ 85-90% MHR
2:1 rest each interval

For Time:
2000 m ROw
10 Rope Climbs
50 Clean and Jerks (135/95)

• 3 Sets of:
Double DB Farmer Walking Lunges (2X22.5/15Kg) 50 m
Rest as need each sets.