Just work on the Assault Bike for 20 minutes.

Score is the amount of calories acumulated

For time

10-20-30-40-50 Calories Bike or Row
1-2-3-4-5 Rounds of:
3 Strict Pull-Ups
6 Push-ups
9 Wall balls @ 20/14 p.

Time cap. 35:00

6x 90s ON /2 min OFF, switch between A&B.

A: 10-15 box over burpees + AMRAP DU´s

B: 10-15 pull-ups + 10-15 push-ups + AMRAP thrusters 40/30.

AMRAP osioon tulisi jädä vähintään 30s aikaa, joten valitse toistomäärä sopivaksi. GO HARD!

Tulos on AMRAP osioiden toistot laskettu yhteen.

4 kertaa:

2 snatch push presses + 2 snatch balances

60-70% max. Lepää 60s.

With partner AMRAP in 15 minutes of:

5 C&J 80/50kg
*You go, I go

Accessory:
4 rounds of:
8-12 1-arm db. Press
15-25 hip extension on GHD.

Snatch pull + hang snatch
3x 1+2 @60-70% 1RM
3x 1+1 @75-85% 1RM

OHS Technique
5 x 3

Back Squat
Build to a heavy set of 4.
Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--
3 x 4 @ 80-90% of the heavy set of 4
Go every 2 mins!

10 x 2 min on / 2 min off (alt. a&b)

A)
15/12 cal row
10 DDB thruster 2x50/2x35lb
rest of time burbees over rower

B)
12 KB swing @32/24kg
40-50 DU / 80-100 SU
rest of time: bike-erg / ski cal

@RPE 4-4.5

Bench Press DB's
4 x 8