Find your max of the day working every 2min for 20min

• 1 x Hang power snatch
• 1 x Power snatch
• 2 x Overhead squat

The set must be done without letting go of the bar. Add weight once you successfully complete two sets with a given weight.

Set a stopwatch

At 00:00

3 rounds:

30 wallball
15 C2B

Go as fast as possible. Break the sets. Scale C2B to normal pull-up if needed. Target <7min

At 10:00

15-12-9

Power Clean (60/40kg)
Ring Dip

Scale the reps and weight if needed. Target <6min

At 20:00

Row 3000m

This workout has 3 different parts. First part starts at 00:00, if you finish your workout before 10:00 you can rest and recover until the watch hits 10:00. If you don´t finish your first part under 10min, move on to the next part immediately after 10min. The same formula goes on for the next two parts. Score = time for each part.

6 Rounds:

Run 400m, 2 rounds of Cindy

Ohje: Pyri tasaisiin kierrosaikoihin. Juokse 400m, jonka jälkeen tee kaksi kierrosta Cindyä (5 leukaa, 10 punnerrusta, 15 ilmakyykkyä on yksi kierros Cindyä). Harjoitus tehtiin viime viikolla 90sec lepotauoilla, nyt tämä tehdään ilman lepotaukoja.

3 x 10 selkäpenkki, 3 sek pidot

Work with partner you go I go, share slamball (SB) 25lb/40lb. Start with 5 of everything and climb by 2 reps each round.

Start with 5 reps, add 2 reps each round.

SB OH Press
SB OH Slams (or from chest slams)
SB Bear Hug Grip Jump Squat
SB Narrow Tricep Pushups (on knees OK, hands on ball)
SB Sit-up (with toss optional, good luck with a 40lb'er)
SB ' Hand Clap' Thruster (Very start of this video:

)
SB Burpee (no OH slam needed)
SB Single Arm - headlock grip - Reverse Lunge / leg

AMRAP remaining class time

Bring a friend workout

Running clock

00:00-05:00
Amrap burpees, you go i go

05:00-20:00
Amrap
20 air squat
15 KB swing (russian) 24/16 kg
10 push ups
I go you run 200 m

Pari A aloittaa ilmakyykyistä, pari B juoksusta sen jälkeen läpsystä vaihto. Pari jatkaa aina siitä mihin kaveri jäi. Tulos on kaikki toistot yhteenlaskettuna (juoksua ei lasketa)

Banded good mornings (bad hooks behind neck)
TRX Hamstring Curl
OH Slams
KB Swings

In groups of four, one person doing each exercise, cycle through the following in order. The timer per group is whoever is doing the OH Slams. Speedy transitions between exercises.

Rd 1 each partner does 8 slams
Rd 2 10 slams
Rd 3 12 slams
every round there after 12 slams.

As a team, 13-15 minute AMRAP 18 minutes

Curve
farmers carries
KB Swings
Wall balls
OH Slams
Plank roll out. Continue to roll between sides planks and front plank - goal is to not drop down for full two minutes.

Round 1: (4.5 minutes)
30:15 warm up, moderate pacing. Go through the motions. Feel out the form approx 70% effort.

Round 2: (15 minutes)
Each station is a 2 minute AMRAP 30s rest in between.
Record 2 minute AMRAP curve distance as result.

Round 3: (4.5 minutes)
35:10 everything you've got left.

30 minutes

of your choice

Kettlehell 2 for three rounds:
45s rest between movements, 90s rest between rounds

a1) Kettlebell Clean
Dual KB Clean and Push Press, 3 x 7 reps, rest 45'' then on to A2

a2) Double Kettlebell Bent Over Row
3 x 8 reps, rest 45'', then on to A3

a3) Kettlebell Windmill
3 x 5+5 (5 on each side), rest45'', then on to A4

a4) Dual Kettlebell Front Squat
3 x 5 reps (8 on each side), rest 45'', then on to A5

a5) Alternating Single Arm Kettlebell Swing
3 x 12+12 reps (12 on each arm, change arm at the top of the swing), rest 90'', then start the second round at A1

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First time doing this workout -> rest 45s between movements.
Second time: 30s.
Third time: 20-30s.

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Aux work: mobility