Three rounds of:
Wall-ball 9/6 kg
Sumo deadlift high-pull 35/25kg
Box Jump, 20" box (
Push-press 35/25kg
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

1) On a Running Clock, every 2 minutes x 12 minutes, complete:

1a) DB Bench Press w/ 3-0-X-0 tempo x 8 @ 35-75/15-45 lbs. (heavier weight than what you did last week)

1b) Ring Row OR TRX Row w/ 3-0-X-0 tempo x 8 (set the height of the rings or TRX straps lower than what you did last week to increase the challenge of the movement)

*Just like last week, when the clock starts, you have a two minute window to do 8 reps of DB Bench Press. After finishing your 8 reps, you have the remainder of the 2 minute window to rest. When the clock hits 2 minutes, you will perform 8 Ring Rows or TRX Rows. When you are finished with 8 reps, you have the remainder of that 2 minute window to rest. You will repeat this sequence until you have completed 3 sets of each movement.

Row
Weighted Plank (45lb guys/25lb ladies)
Slamball Slam
Power Step Up (one foot on box, fast step up into a jump, land in the same starting position with foot on box; switch every 5 reps)
TRX Front Raise
Mountain Climber

Round 1: Slamball is timer- 20 slams
Round 2: Rower is timer- 200m row
Round 3: Trainers choice

15min circuit

Record your 200m time on the rower

18mins

Stretching for 45min

Ohje: venyttele 45-60min. Voit yhditää harjoitukseen staattisia tai dynaamisia venytyksiä. Tai tee sitä mikä sinun liikkuvuuttasi parhaiten edistää.

For 45 min in groups of 3

1. Row / ski / bike

2. Jump rope 2 SU + 1 DU (Continious)

3. While one of the group:

5+5 Single leg Dumbbel Snatch 5kg/10kg
5+5 Side Plank with Hip Lifts
5+5 Spiderman Mountain Climbers
5 sit to stand rope climb (rope pull)

Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 50/35
100-200-300-400-500-600-700-800-900-1000m Row

• Accessory Work

A) 1-Arm DB Rows (3-0-X-0 tempo) - 2 x 10/arm

B) DB Overhead Press (3-0-X-0 tempo) - 2 x 10

• For the 1-Arm DB Rows, you will Row the DB to your armpit area and then take 3 seconds to lower it back down every rep. So, the numbers for the tempo mean, 3 second descent from the top, no pause at the bottom, explosively row the DB up, and no pause at the top. Choose a weight that allows you to maintain the tempo. We are more concerned about controlling the weight and maintaining the 3 second descent each rep than the amount of weight used. The same thing applies to the DB Overhead Press. Take two DB's and explosively press them overhead, no pause at the top, take 3 seconds to lower them back down to your shoulders, no pause at the bottom and then explosively press the DB's back overhead. Again, maintaining the 3 second descent and controlling the DB's is far more important than the amount of weight used here.

Snatch Complex:
3 Snatches + 1 OHS

For quality 30 minutes:
10 hammer to tire
10 supine ring row
50 Du`s
10 BW deadlift
15 HR burpees

Conditioning
21-15-9
Dead Lifts, 100/70kg
Kipping HSPU, Open Standards