50 sit ups

50 russian twists 10kg/5kg

50 push ups

50 lunges

20+20 kb- jerks 24kg/16kg

40 deadlifts 105kg/75kg

100 DUs

40 wall balls 9kg/6kg

40 burpees

1.min Ergo cal
2.min 6 x Devils Press
rest of the min Thrusters w/2 DBs
3.min rest

AMRAP 15 min

12 HR push-ups
9 Plate GTOH 20/15kg
6 Strict pull-ups / Ring row

*Go unbroken each set.

Basic Conditioning
For 40min w/partner

Row 1000/800m
While Partner

50m Bear Hug Carry 20/15kg
25 V-Ups
40m KB One Arm Overhead Lunge 20/16kg
12+12 KB Russian Twist 20/16kg

Overhead squat
3x3r
2 reps in the tank.
App. 2min rest between sets.

CONDITIONING

3 rounds for time:

20/15cal Airbike
15 TTB

RPE 4 to 5

Target: Hit this short metcon hard! Gasping for air. Don’t hold back with the airbike.

Tailoring Options
TTB→ lower rep scheme 15→ 12→ 10- or 8

E2MOM 12
1. 3x12+12 One Arm Strict Press DB/KB
2. 3x12+12 One Arm Ring Row

30 DU's
8 Box step overs (w/db's: 2x22.5/15kg)

3 kierrosta

10 hauiskääntö tangolla
10 olankohautus käsipainot tai kahvakuulat
10 ojentajat kuminauhalla