1) 7 min. AMRAP:
- 30 meter KB/DB Farmer's Carry @ heaviest weight possible and maintainable
- Shuttle Run x 3 Total trips from outside door to dumpster and back
- Push-Up Plank Hold x 15-30 seconds

. . . 3 MINUTES REST. . .

2) 7 min. AMRAP:
- 30 meter/arm KB/DB Waiter's Walk (one arm overhead carry) @ 20-53/15-35 lbs.
- 10 Cal. Bike or Ski
- 10 Hollow Rocks

. . . 3 MINUTES REST. . .

3) 7 min. AMRAP:
- 30 meter Double KB/DB Front Rack Carry @ 20-53/15-35 lbs.
- 10 Cal. Row
- Bear Crawl x 1-2 lengths of the floor (down = 1 length/ down and back = 2 lengths)

. . . 5 MINUTES REST. . .

4) 10 min. AMRAP:
- 20 (total) KB/DB Step-Ups (10/Leg) @ 20 inches and 15-35 lbs.
- 15 DB/KB Strict Press @ same weight as step-ups
- 10 Cal. Row/Bike/Ski

4sets:

2 Weighted Pull-Up
Rest 1-2min
5 Weighted Ring Dip
Rest 1-2min

Ohje: Valitse kuorma, jolla voit tehdä kaikki sarjat läpi.Leuanvedossa ja dipissä ei tarvitse olla sama taakka.

4 Total Rounds:

a) 5 Minute AMRAP:
• 7 Burpee DB Ground to Overhead @ 20-50/10-35 lbs.
• 14 Box Split Jumps (7/leg) @ 20 in.
• 21 KBS to Eye Level @ 26-53/16-35 lbs.

b) 2 Minute Bike/Row/Jog at Recovery Pace

*This is 28 total minutes of work, so pace accordingly and pick a weight that challenges you, but allows you to stay moving consistently. If you are having to rest a significant amount of time between reps of the Burpee Ground to Overhead, you went too heavy. Pick a weight that allows you to work through them at a consistent pace. Same thing goes for the KBS. Our goal with this is to maintain around the same number of rounds each 5 minute period. So, say you get 3 rounds the first three AMRAPS and then 3 and a half rounds the last AMRAP. That's great pacing and what we are striving for in this workout. If, however, you get five rounds the first AMRAP, and then only get 2-3 the next three AMRAPs, you went out way too hard and did not pace appropriately. Pick a pace, stay with it and maintain consistent movement throughout this workout.

*The Box Split Jump is similar to the Split Lunge Jump from earlier this week with the exception being that one foot will be on a 20 inch box while the other is on the ground. When you jump, you will switch feet on the box each rep and alternate until you get to 14 total reps (7 per leg). For a great video demonstration of this movement, go to YouTube and type in, "Dan Pope - Box Split Jump".

Roller hip flexors, pin extend quad
Inchworms with cobra-downward dog at bottom
Shin box + back leg external rotations
Crab reaches
Side kick thrus
Torsion control
Best hold (20:10x3)

Narrow grip bench press x3
Weighted pull-up x2

Do as a super set. Rest 2-3 min after pull-up

3 Rounds for time:
8 Burpees
8 Clean & Jerk 60/40kg

AMRAP in 20 minutes of

5 HSPU
10 Pistols
15 Pull-ups

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, mountain climbers

3rds(8)
8 decline push ups
8 bent over row
10 v-ups

Gym goat(5)

complex (12) work up
high hang snatch
hang snatch
power snatch

Fitcamp
17:00 min clock
rope slam
kbs
squats
mclimbers
heels to rear

Metcon(15)
6 rds
6 pull ups
9 snatch 75/55
12 bfsu

Metcon-comp(15)
6rds
3 snatch 135/95
6 burpees to two
12 double unders

Finisher
40 in and outs
20 scap push ups
lax shoulders
low back smash

5x

1 min farmerswalk relay
Other partner carries two kettlebels for 10 m, other one runs

30 sec rest

1 min toes to bar / knees to elbows
Other partner does 5 toes to bar, other one rests for 1 min

30 sec rest

1 min crab crawl relay, med ball on the lap
Other partner carries the med ball for 10 m, other one runs

30 sec rest

1 min partner wallball

30 sec rest

Count the reps as a result.

25 min to find your Clean & Jerk + Hang Clean & Jerk max. Bring the bar down from the first jerk without touching the floor.