“Almost like frantasy land”

3 rounds
9 Thurster 42,5/30kg
9 Pull-Up

3 rounds
7 Thruster 50/35kg
7 C2B

3 rounds
5 Thruster 60/40kg
5 Bar MU

RPE 4-5

1) Low Box Squat, Moderate Stance: 8 x 2 @60%, every 60s.
– Below Parallel Box

2) Sumo Deadlift: 4 x 4 @60%, every 60s.
– Reset on each rep (not touch n go)

Amrap 12 with partner
Toinen tekee
1x portille ja takas farmers carry DB/KB
sillä aikaa toinen tekee 50 DU
Sen jälkeen vaihto.

For Time (30 minute time cap):
Descending burpee ladder starting at 20 with a 400 run between sets.
Workout is as follows:
- 400m run
- 20 burpees
- 400m run
- 18 burpees
- 400m run
- 16 burpees ..... until you reach 0 burpees.

Today’s endurance workout consists of two simple movements; running and burpees. This workout is long and enduring and a mental test to maintain a consistent pace and try to keep moving for the entire workout. So grab a burpee buddy and get after it! 👊🏼😎

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 20 DU
2 Power Cleans (155/105), 20 DU
3 Power Cleans (155/105), 20 DU

Add (1) Power Clean per round

10 rounds, 1min ON, 30sec OFF

Work these as AMRAPS

A) 8 Alternate DB Snatch (4+4) + 8 Box over Jump
B) 12 Wallball + 12 KBS

On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.

21-15-9:
DB Snatches (50/35)
Calorie Row
…Directly into…
21-15-9
Box Jump Over (24/20)
Pull-Ups

For Time:
1k Row
150 Double Unders
8 Rounds of Cindy

3x5min AMRAP (2min rest)

a) 10/7 Cal. Row/Bike
5 Burpee over rower

b) 3-5-7-9-11-13... Hang Power Cleans 60/40kg
30 Double Unders (after each set of HPC)

c) With 2x24/16kg-ish
5 KB Cleans
5 KB Front Squats
5 KB Thrusters
5 KB Push Press

MVMT PREP - DID YOU BRING YOUR LEG WARMERS?
30s ON : 30s ON ;)
A) Ankle Banded Jumping Jacks
B) Ankle Banded Sprawls
C) Ankle Banded (wide stance) Shoulder Taps
D) Ankle Banded 180 degree Axis Crawls
REPEAT X 4

8 mins

ATH BENCH MARKING PREP
Set up SKI / ROW / RUN on one side / one end of gym.
FIREDRILL : 20s ON : 08 transition 2X at each machine

SKI arms only / Full ski
ROW Arms only / Full row (*FAST TRANSITIONS BETWEEN STATIONS)
CURVE skateboarders L/R
4mins

BENCH MARK : MAX WATT & SPEED
15s ON : 20s OFF 2 X Thru - get your 55s REST
ROW
SKI
CURVE
4mins

TAP OUT
Divide class, TEAM 1 on Conditioning Side, TEAM 2 on Exercise Side. Stay on your side until A, B, & C have been completed. Then Switch

Conditioning Stations
A) SKI
B) ROW
C) RUN
3 mins ON : 1 min OFF/Transition
Goal Total Distance : 2400m (400m per person, per station)

2 mins to SWITCH Sides

Exercise Stations
A) Deficit KB GOB SQ (3 stacks of 3 45lbs plates, KB's in middle)
B) Ankle Banded Monster walks (create laneway) (total steps)
C) Never ending Partner Ab Mat Sit ups w/ chest pass
Goal Total Reps : 1000 reps (333 reps per person per station....strategy ppl, strategy ;)

2 mins Rest & explain purpose for CIRCUIT (26 mins)

CIRCUIT TOP UP
Teams, use LAST round of circuit to reach/beat distance & rep goals

ROUND 1 : 30sON : 10s OFF 2X THRU
8mins

34mins (NO BUFFER)