Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Bike
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups
3rd: 15/12 Calorie Bike
4th: 10 Chest to Bar Pull-Ups

3 rounds for quality
30s. V-ups
30s. Pushups
30s. Ring pushup hold
60s. Lepo

For time:

• 60 push-ups
• 50 dips
• 40 handstand push-ups
• 30 bench presses, 155 lb./105-lb
• 20 jerks, 155 lb./105-lb.
• 10 push presses, 155 lb./105-lb.

every 2min for 14min
A) 20+20 kb snatches + OHS alt 24kg/16kg, ME strict Pull ups
B) 10+10 deadlift + hang clean 80kg/60kg, ME box jumps

3 TnG Power clean @70% of the days max
5 Push-ups

15 mins of HS hold practice
- face to wall
- back to wall
- shoulder taps
- wall climb
- progression from box etc..

3 Rounds
alt.

6/6 Double KB Front Rack Box Step-ups @AHAP
6 Tempo Ring Rows (3sec paus at top)

Tempaus samoille jaloille polven päältä + polven alta

6x1+1@60-80%

Raakatyöntö niskasta TE- otteella

5x2@ 85-100%

Tempaus

3@70%
2@75%
1@80%
3@75%
2@80%
1@85%
3@80%
2@85%
1@90%

4x6min (2min rest)

A) Rotate in the group
10m Sled Push

B) 3x
90sec ON/30sec OFF
Run + ME Row

C) Rotate in the group
ME Assault Bike ~20sec

D) Farmers Carry - Run - Jump

6 rounds for time :
6 DB step overs @25/15kg
30 DU

Timecap: 13 mins