Every 3:00 x 9 Sets:
Row/Ski 250 Meters (or Bike 8-14 cals)

• Goal is consistency across all sets.

For time
30 T2b
20 Front squat @ 50/30kg
20 T2b
15 Front squat
10 T2b
10 Front squat

Timecap : 14 mins

3 min ME kb swing 40kg/32kg
1 min rest
3 min ME Ring dip
1 min rest
3 min ME back squat 100kg/70kg

1) Push Press: 6 x 3 @70-75%, every 60s.
– use 1RM from 24/4
– Reset on each rep

2a) L-Sit Hold: 3 x 10-15s. Rest 30s.
2b) Handstand Hold: 3 x 10-20s. Rest 30s.

2 Rounds

A. 5min AMRAP
100m Run
15 KBS 24/16kg
15 Box jumps

3min Rest

B. 5min AMRAP
100m Run
4 Devil's press
4+4 Single arm DB Thruster

3min Rest

C. 5min AMRAP
Shuttle run 8x10m
12 STOH w. DBs
12 Power cleans w. DBs

3min Rest

For Time:
20 Burpee Box Jump Overs (24/20)
30 Power Snatches (95/65)
40 Overhead Squats (95/65)
50/35 Calorie Assault Bike

On the Minute x 10: 1 Complex
Minutes 1-2 @ 60%
Minutes 3-4 @ 65%
Minutes 5-6 @ 70%
Minutes 7-8 @ 75%
Minutes 9-10 @ 75-80%

10 min.
400 soutu
20 seinäpallo
10 rintatankoon tai skaalaus

Come and do any time you feel like it, and the assault bike is free.

Max calories on the assault bike in 10 min

An elite athlete can sustain 300 cal.

AMRAP 5:
3 Deadlifts (225/155)
3 Kipping Handstand Push-ups
6 Deadlifts (225/155)
6 Kipping Handstand Push-ups
9 Deadlifts (225/155)
9 Kipping Handstand Push-ups
…
Continue to add (3) reps until cap is reached.