3x8 @72-78%
Rest 2min...

With partner for time:
300 Wallball shots 20/14.

*5 Burpee penalty everytime the ball is dropped. Split workload evenly.

3 Rounds
Rotate every second minute

0-2min: 10-15 Strict Toes-to-bar + 10-15 Strict Ring Dips

2-4min: 25/18 Cal. On a machine

4-6min: 30m Farmers Carry + 30m FR Carry + 30m Overhead Carry (double KB)

6-8min: 15-20 Wall Balls + 15-20 Box Jump Overs

10min EMOM:

Kipping/Butterfly C2B

RPE 3

Pick a number you can manage all sets. We will redo this workout for 2 more weeks. Start this one easy, so you can add reps next week! Don´t rip your hands!!!!

AMRAP 10:
200 Meter Run / 200m Row / 200m Ski / Half Stairs
15 Shoulder to Overhead (52.5kg/35kg)
15 Box Jumps w. step down (61/51cm)

Rest 4:00

AMRAP 10:
200 Meter Run / 200m Row / 200m Ski / Half Stairs
15 Hang Power Cleans (52.5kg/35kg)
15 Wallballs (20/14)

Rx+: 60/42.5kg

20 cal row
50 wall balls 9kg/6kg
50 hang cleans 50kg/35kg
20 C2Bs

AMRAP 13
3-6-9-12-15-18.....
Front squat (floor) 75/55kg
HSPU
*EMOM 3 burpees, starting at burpees

1. Oh + Front rack Lunge: x6+6
2. Strict Ring row/PU/C2B: 5-8

6-8x
90s. On / 90s. Off
a: 8 DB CJ (alt.) + 8 T2B
b: 18/14 cal Row/Ab + amrap: Burpee

• Go hard, but suatainble pace.
• Alternate with a/b.

5 Rounds of
5 Power Snatches 50/35kg
35 Double Unders

-rest 2min-

3 Rounds of
8 Overhead Squats 42,5/30kg
8 Burpee-Box Jumps