12 Intervals (3 of each)
New round every 3rd minute

A) 15/12 Cal. Assault Bike + 12 Wall Balls
B) 15/12 Cal. SkiErg + 10 DB Snatches
C) 20/15 Cal. Row + 20 Squats
D) Sled Push 30m + 8 Burpee Box Jump Overs

• 10 Round of:
BB Deadlifts (120/80Kg) 3 reps
Pull Ups 6 reps
Standard Push Ups 9 reps
Air Squats 12 reps
15 Min Timecap

15x T-BAR ROW
20x BICEP CURLS
12x PULL OVER

In 15min, build up to 85% of 1RM
1 Squat Snatch

In teams of 2 as many rounds in 40 minutes as possible:
1800 meter run
60 med ball squats 50/40/30 lb
100 sit ups

Share the work. One works, one rests.

Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold

• 2-2-2-2-2 of:
BB Squat Clean
Riscaldati progressivamente sino al carico top utililizzato la settimana scorsa e a questo aggiungi 2.5-5Kg e fai 5 doppie.

6 Rounds, new round every 5th minute

Alt between a and b

A) 15/12 Cal. Assault Bike
15/12 Cal. Row
30m Sled Push
30m Farmers Carry

B) 15/12 Cal. SkiErg
15/12 Cal. Row
5 Box Jumps
5 Box Jump Overs
5 Burpee Box Jump Overs

Hypyt/loikat 5x3 (esim. hyppyjä boxille, tankohypyt, jännehyppyjä...)
Kyykky 2x3x87,5% (lämmittelysarjat mahdollisimman pitkälle kunnon stopilla pohjassa)
Salkkunostot 4x4-6
Staattiset vatsapidot 3-5 sarjaa

Strength: 5x2 C&J@90%

Wod: 8RFT
5 Deadlift@100/70
5 RPU
5 BBJO@24/20"

Wod: this should be a sprint workout , scale appropriately to treat it as an Emom !
RPU-ring press ups
BBJO- Burpee box jump over