Sprintervals with a twist

Round 1:
0.04miles
8 battle rope slams

Round 2:
0.06
10 battle rope slams

Round 3:
0.08
12

Round 4:
0.10
14

If time permits:
0.12
16

18mins

A.
Bench press 5 x 5 (Find your max 5)

B.
Four rounds for quality

Ring row max reps 30s
Rest 15s
Plank hold 30s
Rest 15s

C.
In teams of two, alternate full rounds to complete as many rounds and reps as possible in 12 minutes of:

9 Burpee
9 Kettlebell Goblet Squats

Lisäpainoleuka

3 x 7 (75-85%)

clean practice
jerk practice
Put them together

8 minutes

A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Man-Makers
10 Box Jumps (24″/20″)

Rest 1 minute

Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups

8 min AMRAP:
CTB x 10
Box jump x 20 (60/50 cm)

A.
Six sets of:
Shoulder Press x 2 reps @ 20X1
Rest 2-3 minutes

"Big Hippo"
21-15-9-15-21
Power clean 60/40kg
Push up
Joka kierroksen jälkeen 40 x DU

A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps @ 20X1
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run

C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest as needed

Push ups
3 x 10 with 5s pause at the bottom of each rep. Hovering just about the ground, maintain tension. Keep shoulders back and lats engaged.

Band pull aparts
3 x 15