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

8/side Push Press w/KB or DB
rest 1min
4-8 weighted Pull Up
rest 1min
6-8 Floor Press

AMRAP 3:
10/7 Calorie Assault Bike
9 Power Cleans (95/65)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
7 Hang Squat Cleans (115/80)

Rest 3 Minutes

AMRAP 3:
10/7 Calorie Assault Bike
5 Squat Cleans (135/95)

For Time:
25-20-15-10-5-10-15-20-25
Wallball
Rest 30sec Between sets.
Target under 11min