3 rounds

16 box over step ups 60/50cm 24kg/16kg (kettle bell in rack position)

20 cal airbike

Every 2 minutes * 5 rounds

Advanced: Strict Ring muscle ups

Intermediate: Strict ring pull ups

Beginner: Pull up progression

A)
Push Press
3 x 5 @ moderate load. Rest 90s.
- Build to a moderate load roughly 75% of 1RM if known then perform three work sets with it.

• between sets work on your kipping technique , focus on efficiency, linking reps together

For time

400m run
30 thrusters 40kg
15 burbees
3 ropeclimbs
20 thrusters
10 burbees
2 ropeclimbs
10 thrusters
5 burbees
1 ropeclimb
400m run

TIMES TO BEAT

Beginner athlete: 16min 46sec
Average athlete: 13min 58sec
Advanced athlete: 11min 10sec
Elite athlete: 8min 23sec
Regional athlete: 7min 16sec

EMOM 16
5 Press in Split ( L leg forward)+ 10s hold at receiving position
5 Tempo Front Squat 3201
5 Press in Split ( R leg forward)+ 10s hold at receiving position
REST

3X12min AMRAP WORKOUT ★

1)
5 bar mu / C2B /pull ups
10 HSPU
15 air squats
REST 5 min

2)
Run 200m
50 DU
5+5 KB snatch ( pick heavy)
REST 5 min

3)
3 rope climbs
15 box jumps
8 DL (110/80kg

Every 90sec 6rounds

Power Snatch + Snatch + OHS

REST 90sec

Powerish Snatch + Snatch

Täytä kilot vain tokalta setiltä. Ensimmäinen kierros oli alkuverraa

3 rounds
3 wall climbs
6 burpees
9 K2Es
12+12 side crunches

5 Rounds FOR TIME:
9 Push Jerk
12 Pull up
24 Air Squat
.
35/50kg
TC: 12MIN

Every 2min:
Split Jerk (from the rack or blocks)
3-3-3 (60/65/70%)
2-2-2 (70/75/80%)
Of 1RM Split Jerk