5@ 70%
3@ 80%
1@ 90%
6@ 75%
6@ 80%

4 rounds:

24 Wallball
16 GHD Sit-Up

Ohje: tee harjoitus mahdollisimman nopeasti. Skaalaa tarvittaessa GHD istumaannousut V-Uppeihin tai pienennä määrää.

8min AMRAP
3 bar MUs
10+10 single hand swings 24kg/16kg
10 goblet squats 24kg/16kg

3 rounds for time

25 Wall ball shots 9/6kg
25 Burpees
25 T2B
25 Push ups

One partner will be on machines for 10sec all-out intervals and up to 30s rests (repeating) while partner 2 is completing one exercise at a time before tagging partner one out. Continually swap in and out after every exercise in circuit and shuffle between all machines.

[1lap = there AND back, max length of gym possible without trampling, safe zones inside cages.]

Circuit: (Set up several black and purple power bands and tubing bands. Start teams at different exercises to avoid log jams)

A) 5 laps (10 lengths) : Full speed lateral shuffle

B) 3 laps: Weighted Mini band side shuffle. Half squat, band on knees, holding 15 or 30lb DB. Must take small controlled steps.

C) 2 laps: Low Pig Skate. Low Squat Walk on HEELS not TOES.

D) 1 lap : High knee forward tuck jumps bounding.

E) 120/knee Mini Band Bicycle Crunch. Elbows must touch

F) 50 each Banded Hammer Bicep Curl + Tricep Extension (black or purple bands, mounted high, narrow grip both hands)

G) 100 Tubing Back Fly's

20-25min

3 rounds for time:
1min: WB
1min: SDHP
1min: Box jump
1min: Push press
1min: Row (cal)

(Rx: 35/25kg)

Pause Front Squats (3sec)
1x5 @75% of 1RM
1x3 @80%
1x2 @85%
2x1 @90%

Add 2,5-5kg from last week

Turkish get-up

6 Rounds, new rounds every 5:e minute.
Twice of a, b and c

15/12Cal. Assault Bike
+
a)
15/12 Cal. Row

b)
10x10m Shuttle Run

c)
20m Sled Push 80/60kg

12 min AMRAP
8 behind the neck presses 40kg/25kg (sitting)
50 DUs
10 C2Bs
20 air squats