Front squat
2.2.2. = three doubles is one set, rest 10 sec between doubles, rest 70 sec between sets.
Tempo: 2 sec down, 1 sec up.

4 RFT:
10 Wall Balls 9/6kg
10 Russian KB Swings 32kg/24kg
10 BJ (step down) 24"/20''
Rest 90s

---

Time each set individually

-Wall balls:
Throw as high as you can. The target for men is 305 cm ("the ceiling") and for women 275 cm (almost at the ceiling). This is NOT the same as face-level.

On the Minute x 20:
Minute 1 – 15 Hand-Release Pushups
Minute 2 – 15/12 Calorie Row
Minute 3 – 15 Medball Squat Cleans @10/6kg
Minute 4 – 50 Double-Unders

3 Bench Press (narrow grip).
All the sets with same weight

8 minute AMRAP
3 strict pull ups
20 split jumps
10 slam balls

1000m Row
50 Thruster (20kg)
30 Pull up

Time cap: 12min

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
10 air squats
10 plank to bridge
10 hollow rocks

Power(15)choose one or two
Floor press-work up
deadlift 3x2
front squat 3x6

Fitcamp
30-20-10
sumo dead high pull
burpees
400m run

Metcon(10)
20-20-20
hrpu
box jumps 24/20

Metcon-comp(10)
3rds
10 strict hspu
20 box jumps 30/24

Finisher
100 flutter kicks
2 min samson per

Start at 50% of 1RM
Do 1 C&J every 30 sec for 5min (10 lifts)
Do 1 C&J every 45sec for 15min (20 lifts)
try to add weigth after every second lift.

Start up(14)
roll quads, calves, achilles(4)
hip opener (2)
20 hip rotations

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
10 sec wall sit
5 goblet squat

Power(15)
box squat
work up to hvy

Fitcamp
3rds
500m row
20 jump pull ups
20 hrpu
20 abmat sit-up

Metcon(9) amrap
Ladder
3-6-9-12...etc
wallballs 16/12
burpees

Metcon-comp(9) amrap
Ladder
3-6-9-12...etc
wallballs 20/14
bar muscle ups

Finisher
25 scap push ups
50 dbl crunch
2 min couch stretch

5 Rounds for time:
DU 20 reps (try atleast 2 minute)
Supine Ring Rows 10 Reps
KB/DB Power Snatch 5 Reps Right (rx 20 kg/ 12,5 kg)
KB/DB Power Snatch 5 Reps Left (rx 20 kg/ 12,5 kg)