10 Rounds for time:
10 Handstand Pushups
10 Toes-to-bar

EMOM 20min
Even: 10 Wall Ball, pull ups rest of the minute
Odd : 7 Toes-to-bar, Box jumps rest of the minute

Results: total score of pullups and box jumps

A.
Four sets of:
Weight Pull-Ups x 1-2 reps
Rest 30 seconds
Strict Pull-Ups x Max reps
Rest 3 minutes

B.
Three sets for max reps/calories:
60 seconds Row for calories
30 seconds Rest
60 seconds Kettlebell Swings
30 seconds Rest
60 seconds Renegade Rows
30 seconds Rest

8 Rounds of:
(AMRAP)

40 sec ON/20 sec OFF
alternating:

"Weighted" Plank hold
KB Swings (heavy)

AFAP (As Fast As Possible)
3 rounds for time of
800m Run
50 Banded Goodmornings
50 Ab Mat Sit Ups

Wall ball x15 is the timer for all other stations on round 1. Timer is based off the second person to finish if there are two people per station. Trainer will decide how many reps is the timer for consecutive rounds.

• alternating 2 point beast with 2s holds
• Overhead slam ball
• wall run
• Slam ball or wall ball Overhead abmat sit up
• skier

20 minutes

A.
Take 20 minutes to build to today’s 1-RM Clean & Jerk

B.
In teams of 3, alternate rounds to complete as many rounds and reps as possible in 9 minutes of:
3 Power Cleans (185/125 lbs)
6 Tall Box Jumps
9 Push-Ups

PC: 5x3

HSPU
T2B
Deadlift @ 70%/1RM

(HR n.75% maksimista)