• 3200 m of:
Run @ max effort

For time:
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100 Walking Lunges
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100/75 Push-ups
20 Calorie Bike, Row, Ski Erg or run stairs 1x
100 Hollow Rocks
20 Calorie Bike, Row, Ski Erg or run stairs 1x

Kipping Handstand Push-ups
For Time:
75 Repetitions

Gymnastic Conditioning
10 Rounds For Time:
10/7 Calorie Assault Bike
30 Double Unders
1 Legless Rope Climb

Power Clean
For Time:
50 Repetitions (155/105)

“The Ghost”
6 Rounds For Reps:
1:00 Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

Round 1
16-12-8-6-2
DB snatch
Burpee

Round 2
Row 1000m
Kb swing 50
Wb 30
Sit ups 20

Round 3 ( teams of 2)
Assault 100cal (80)
Push ups 150
Air squats 200

Juoksu,

3 x 400m (talon ympäri), Työ:Lepo 1:1

3x100 m skillmillissä, Työ:lepo 1:2 (1 juoksee, 2 lepää)

EMOM 12

Parittomilla minuuteilla 2 x rive + 2 x etukyykky

Parillisella minuutilla 5 x kahvakuulaheilautus + 5 x boxihyppy

• For Time
BB Front Squats (70/45Kg) 21 reps
Bar Facing Burpees 15 reps
Rope Climb 7 reps
BB Front Squats (70/45Kg) 15 reps
Bar Facing Burpees 12 reps
Rope Climb 5 reps
BB Front Squats (70/45Kg) 9 reps
Bar Facing Burpees 9 reps
Rope Climb 3 reps

3-4 rounds, rest as needed:

1) 10 Banded Pull-Aparts
2) 5-10 Parallette Passthrough
3) 10+10 Single Arm DB Bench
4) 5 High Box Jump

19-15-11-7

Double-Unders
Push Presses 50/40

Toes to Bar

rest 2'

For time

19-15-11-7
Hang Clean 50/40

PullUps

3 Sets NFT - Scapular Work
6-8 DB Powell Raise/arm 30X0
6-8 Rower Pike ups Slow Controlled