Working in teams of 2. Person 1 will complete the entire 3 min AMRAP as person 2 rests, then person 2 will perform the entire 3 min AMRAP as person 1 rests. Everyone will complete 2 rounds.

3 min AMRAP
8 cal Assault bike
8 Burpees

3 min AMRAP
8 WB 9/6kg
8 Pull-ups

3 min AMRAP
8 cal Row
8 Box jumps 60/50cm

3 min AMRAP
8 T2B
8 KB swings (american) 24kg/16kg

20 min EMOM

Fitness:
Odd:
3-7 Kipping pullups, unbroken
Even:
Wall-facing Handstands 10''-25''

Advanced:
Odd:
3-7 Chest-to-bar pullups
Even:
Wall-facing HS + Shoulder taps 7-15 reps or 10''-25''

25min AMRAP

1 Deadlift (75% of 1RM)
2 Handstand Pushups
Run around the box
2 Deadlift
4 Handstand Pushups
Run around the box
3 Deadlift
6 Handstand Pushups
Run around the box
.
.
.
(öka Deadlifts med 1 varje varv och hspu med 2 varje varv)

Start up(14)
stretch 4 mins

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

3rds(8)
8 walkouts
8 pvc sn bal
8 bfsu

hang power + hang squat snatch(8)
work up to moderate to heavy. Keep the form on point!!!

ot:30(5)
1 snatch @90%(heavier than last week)

Fitcamp
500m row
50 rope slams
400m run
40 med ball clean over shoulder
300 jump rope
30 sdhp
200 high knees
20 mb sit up

Metcon(15)
3rds
15 sdhp 95/65
90 single unders
400m run

Metcon-comp(15)
3rds
15 sdhp 115/80
45 double unders
400m run

Finisher
30 w raise
30 scap push ups
2 min 6 inch hold

Start up(14)
stretch (8)
roll quads, achilles, calf(4)
samson stretch(2)
front rack floor stretch(2)

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

3rds(8)
8-12 rkbs
8-12 db pp
8 back extension

hang clean w/2 sec hold in power position-work up(7)

ot:30(5)
1 clean @90%

Metcon(15)
amrap 3 cleans 135/85(refer to 8/2)
1 minute rest then
30-20-10
kbs 53/35
box jumps/step ups 24/20
bfsu

Metcon-comp(15)
amrap 3 cleans 205/125(refer to 8/2)
1 minute rest then
30-20-10
kbs 70/53
double unders x2
ghdsu

Finisher
2 min low back/glute smash
20 cuff iso per
90 sec l hang/tuck

leuanveto leveä myötäote (kuminauha) 3x 12-15 (1min)
Kulmasoutu tangolla 3x 10-12 (2min)

Kulmasoutu käsipainolla vuorokäsin, polvi penkillä 3x 10-12 (1min)
Kuminauhasoutu istuen3x 10-12
Maastaveto 2x6-8 (2min)

Hollow pito GHD-penkissä

Vatsaliikkeitä 3 eri, 2x 15-20 (ei lisäpainoa)

1RFT

200 OH plate carry (35/25)
40 T2B
50 DL (185/115)
60 box jumps (24/20)
70 WB (20/14)
60 OH lunges (35/25)
50 DB snatches (45/30)
400 m run
20/20 pullups
* One person working at a time

Part 2
5 minute partner- max push ups
Break up anyway

#Strength

6 x 3 @ zone 1 (L) of:

• BB back squat

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

8 x 3 @ zone 1 (L) of:

• BB bench press

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

8 x 3 @ zone 1 (L) of:

• BB push press

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)