In teams of 3:

Buy in all team members run 2 laps around the Arena
100 Pull-Up
100 C&J (2 x KB´s) 16/12kg
100 Burpee Box Jump 24/20"
100 Wall Ball
100 Sit-Up
Check out 2 laps Run

TC 45 min!

1. V-ups
• 5-10 repetitions, every 30 seconds, for 5 minutes

2. Russian Twists
• 150 repetitions with 5-10kg

*The focus of this session is stability. In the V-ups this means a conscious effort should be applied to keeping tight and not “jerking” through the movement, whereas the Russian twists should involve steady feet and making sure that it is a rotation of the core rather than the hips.

4 Rounds:

30s ON / 1min OFF

Wall Ball

KBS 32/24kg

In a 12 min time window

Buy In
100 bar over burpee

Establish a 1RM round of bear complex (kg)
- Clean
- Front Squat
- Shoulder to overhead
- Back Squat
- Shoulder to overhead

50 burbee box jump overs for time.
Record box height and other scaling.

3 pos Snatch

Set 1 @ 60%
Set 2 @ 65%
Set 3 x 2 @ 70%

4 Rounds

AMRAP 3 / Rest 1min

3 Thruster 50/35kg
6 Push up
9 Air squat

*Score lowest round

EMOM 12
3 Squat Snatches
2 Squat Snatches
1 Squat Snatch

Add weight after every round
Last round @ max 80%

For time:
YGIG
2000m Row
100 KBS 24/16kg
300 DU
100 Wall Ball 9/6kg
1600m Run (Both)

Time Cap 35min

Tempo Front squat
4x4 (40X0)
E3MOM, 2-3reps in tank