"The Unknown Soldier"

6 rounds for time of:

10 Front squats, 50% 1RM Front squat
10 Hang power cleans, 50% 1RM Front squat
10 Bar over burpees
500 m row/400m ski/1000m Bike

3 min rest between rounds.

250 weighted step-ups (51 cm) (15/20 kg)

For 40 min @ 60-70% effort

3 km Run
then
EMOM until time runs out
1. 12 Air squats
2. 10 Ring rows
3. 8 Push-ups

Back squat
5-5-5-5-5

3 on 2 off switching A and B; 30 minutes and 6 intervals.

A. Nate: 2 Ring MU, 4 HSPU & 8 American KBS 32/24kg

B. Cindy 5 pull ups, 10 push ups & 15 air squats

Score is total reps, pick it up where you left it.

5x2 back squat 90%

Strength (load)

Front squat
1-1-1, AHAP.

Accessory:

5 rounds of:
30s. Reverse hypers
30s. Heavy KBS

Rest 2 minutes between sets. Same weight or heavier than last week. 30 seconds of work.

Then

70 weighted sit-ups. Split as needed.

5 x (1 x clean + 2 Split jerk ) @ 125-135% (SP)

SO 2:30

Omatoimi:

Missä kunnossa on olkapäät? Näitä ei tarvitse tehdä %, jos liikkuvuus rajoittaa.
Edellinen kerta oli helppo ja kivaa, tällöinen lisää kuormaa tankoon.
Mikäli tuntuu vaikeammalta kuin Push Press tee samalla kuormalla kuin Push Press.
Edellisellä kerralla, tuli punnerruksia. Älä mene prosenteille.

Deadlift ( Deadstop )

4 x 6 @ 60-70%

Go Every 2:30

Three rounds of:

Burpees
Power Snatch 75 lb / 35 kg
Box Jumps, 24" box
Thruster 75 lb / 35 kg
Chest-to-bar Pull Ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for a good score. One point is given for each rep.