For time:

40wallball
30 power snatch @40/30kg
30 wallball
20 power snatch @50/35kg
20 wallball
10 power snatch @60/40kg

(Target under 12min, Time cap 15min)

Back Squat 5x5 V3

00:00
For time:
9-6-3
squat clean @60/40kg
burbee over bar
* 200m after each round

12:00
For time:
12-9-6 front squat @60/40kg
burbee over bar
* 200m after each round

(Target under 8min, Time cap 10min)

Superset!
4 rounds
Glute Bridge Floor Press 4 x 6.
Rest 45s.
Elbow Out Landmine Row 4 x 8-10 each.
Rest 45s.

• Similar idea to last week: Build weight in floor press each round, last round tough. Row maintain a steady weight all sets.

In teams of 2, molemmat suorittaa vuorotellen

4x
5-10 pull-up + max T2B, yritä unbroken
5 squat clean 80/55
3 thruster 80/55
3 rope climb/henkilö

Rest 3 min between
Tc: 33 min

Run / Row

4 x 1500m. / rest 2:15min

Keeping the same pace - about 2 second faster 500m average pace than in your 5k test. If you didn't do the 5k test, go with hard but sustainable pace. Not all out!!

Core:
5 Rounds
10 Hollow Rocks
10 Alligator Rolls
10 Arch Rocks
1 minute Rest

Rest 1 minute between each round. Repeat 5 times. The score will be total time it takes to complete all 5 rounds including each rest period.

Wod
1-2-3-4-5-6-7-8-9-10
Hang Squat clean 45/30kg
10-9-8-7-6-5-4-3-2-1
Push up

Tc 11 min

Optional Accessory
STRENGTH

“Pump, Arnold style”

3 supersets
1) 7+7+7 Bottom Half + Top Half + Full Press (DB or Barbell) video
2) 7+7+7 Bottom Half + Top Half + Full Biceps Curl (DB or Barbell)

RPE 3 to 4, feel the pump!
No rest between moving from exercise to another, but 2-3min rest between rounds.

3 RFT
400m Run
21 American kettlebell swings
12 Toes to bar

12min time gap

Accessory
3 Rounds
3 Tall box jump
6+6 Hip Airplane
14+14 Lateral band walk
7 Plate hollow traveller