23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep=50 ft)
- Add 5 burpee pull-ups after each
round.

Immediately followed by 23.2B:
5 minutes to establish:
1-rep-max thruster (from the floor)

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

30 strict deficit handstand push-ups for time

3 Rounds For time:

200m Ski
400m Ski
600m Ski

Rest 1:1 After each Set.

Amrap 21 in team of 2
Ladder +6 bar mu
Every round perform:
20 dual dumbell push press 22.5kg
10 synchro air squat
12+12 cal sky erg

Warm Up
Sledge pull or pushing 3x20m with empty sledge/light weight. Rest 1 min bwn. or 3x30-45 sec row with increased pace.
then
2 rounds total, 5 reps on each movement and do all 4 movements to other side before switching : R/L
Single arm Front Rack Squats
Single arm Clean&Jerk
SIngle arm OH Lunge walking steps
Men use 10 and 15kg and Women use 7.5 and 12.5kg on second round.
then when both sides done go for 5 sharp box jumps to 50/60cm. rest 1 min bwn round.

Weightlifting Warm Up
1 ROUND
3 snatch pull + 3 muscle snatch + 3 hang power snatch + 3 snatch balance
rest 1 min

3 clean pull + 3 muscle clean + 3 hang squat clean + 3 split jerk
rest 1 min

80 min

• Lunges
• Hip thrust
• Leg press
• Glute kick back
• Hamstring curl lying + sitting
• Abduction

Warm up:
2 rnds
1:30 Erg Moderate pace
5+5 Arnold press in squat position
10 Kettlebell swing

Movement pre before workout:
4 Thruster 2x Db
4 T2B/T2R
10 Douple Unders
4 Wallball
4 Kettlebell swing 34
5 Gdh sit up ( scaled 10 Abmat sit up)
2 wall walks
1 Rope climb

On the Minute x 12 [6 Rounds]:
Minute 1: 15 Bar-Facing Burpees
Minute 2: "X" Bar Muscle-ups