1min KB-Snatch right
1min KB-Snatch left
1min KB-Push Press right
1min KB-Push Press left
1min Box Jump
1min Rest
3 Rounds, For Reps

5 x 90 sec of work, 90 sec rest

20 kb push press
rest of the interval is push up, RX 2 x 16 kg / 24 kg

The result is the reps of push presses and push ups together

In teams of 4, max calories in 25min:
Row + Assault.
Team has 1 rower and one assault bike.

10 min EMOM

Power snatch + snatch balance, 60-70 % of 1 RM of the snatch

6 minutes to complete 50 back squats @ 40% of 1RM
– 1 min rest –
AMRAP 3:
3 deadlifts 70/50
3 bar over burpees
score is time/reps

HBBS week 2
3 x 70%
3x 80%
3+ 90%

5 rounds for time:

3 x power clean, 75%+ 5 x strict deficit HSPU + 7 strict chest to bar, 2 min rest

"The Chief"

Max rounds in 3 minutes of:

3 Power cleans 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.

Repeat for a total of 5 cycles.

5 Rounds for time of:

22 KBS 32/24kg

22 Box Jumps 24/20”

Run 400m

22 Burpees

22 Wallball shots 20/14 lbs.

EMOM 10
Ring Dip Hold Top
Ring Dip Hold Bottom
10-20 sec on each

*On rings, dip bar
or push up pos on rings