4 Rounds for quality,
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round. Scale loading as needed.

Optional Accessory

CONDITIONING

6min AMRAP:

4 Devils Press 22,5/15kg
12 Wallball

RPE 3-4

EMOM 30:00
Minute 1: 45s Farmer Carry @32/24kg
Minute 2: 45s Squat Thrusts
Minute 3: 45s Assault Bike / Row / Shuttle Run
Minute 4: 45s Alt. Step-ups with DBs @61/51cm and @ 15/10kg
Minute 5: 45s Double Unders
Minute 6: 45s KB Windmills

On the 2:00 x 5 Rounds
40% of Max Kipping Handstand Push-ups
50' Front Rack Dumbbell Lunge

Athletes Build in Weight to a Heavy 50' Distance.

STRENGTH

E2MOM x7

Split Jerk Double

Use blocks/rack. Find heavy double of the day, RPE 4-5. Go by feel

SPLIT JERK

Split jerk from rack:

3-3-2-1-1

6 x C2B
8 x Push Up
12 x Pistol alt.

10 burpees
10 cleans 80kg/55kg
10 push ups
10 back squats 80kg/55kg
100 DUs
30 cal row

open gym 10-12. tiimikisa alkaa 12!

"You Go, I Go"

AMRAP in 30 Mins

A. 7 Box Jumps (24/20")
B. 7 Ring Rows
C. 7 Wall Balls (20/14lbs)
D. 7 Squats with MB ((20/14lbs)
E. 7 Devils Press MB (20/14lbs)
F. 7 Sit Ups
G. 7 Burpees

• After each excerise you have to cash out with 10/7 Cal Assault Bike/ SkiErg / Row

1 person does all the reps then the partner does all the reps before moving on to the next movement