3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Työntö yhdistelmä (2 x rinnalle veto + 1 x jalat edesta (front squat) + 2 x työntö ylös)

4 rounds
1min ground to overhead @15/10
1min row
1min double unders
1min rest

Ota iisisti ja anna kropan palautua.

10 Chest 2 Bar
10 Back Squat (43/30)
20 Chest 2 Bar
20 Back Squat (43/30)
30 Chest 2 Bar
30 Back Squat (43/30)

10RFQ
1 Minute Row
1 Minute Rest

Be consistent.

4 sets:

8-10 per leg Bulgarian Split Squats at 3111 tempo with kettlebells in the front rack

50m Mixed Front Rack/Overhead carry. Hold your left Kettlebell in the front rack and the right kettlebell Overhead. Do something challenging that you can do 50m unbroken.

50m Mixed Front Rack/Overhead carry on the other side (Right arm in the front rack, left arm overhead carry)

Burpee zwykły według aplikacji 5-5-5-5-6

Plank 1’’

Podciąganie 1-1-1

Plank 1’’

Clean 5-5-5-5-5 20 kg

Plank 1’’

Swing 6-8-10-12-14 24 kg

Plank 1’’

Pompki 2-4-6-8-10

Plank 1’’

1. Box Front Squat
   On the Minute x 10 – 1 Repetitions
   Building to a Heavy

2. Power Clean + Front Squat + Push Jerk
   Build to a Heavy Complex

3. “Wise Men”
   AMRAP 3:
   Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks