3 Rounds

400 M

40 GTO (C&J or Snatch 5-10 TNG)

40 Sync Air Squat

2 Rounds 

300 M

30 Front Lunges (Barbell)

30 Sync Alt V-ups

2 Rounds

200 M

20 Pushpress

20 TTR

3 Rounds

10 Overhead Squat  (every other)

10 Sync Burpees over bar

Buy in: 60 Cal

4 Rounds of: 

5 Syncro Overhead Squat (Backsquat)

20 Burpee Over bar

40-30-20-10 I go you go

Deadlift TNG

Buttefly situps

Thrusters

100 DU/200 SU

80 Wallball (Partner 1 do Wallballs, partner 2 hangs in bar)

60 DU/120 SU

40 Wallball (Partner 1 do Wallballs, partner 2 hangs in bar)

20 DU/40

If Team Reach all exercises before 30 min, Team collect as many calories as possible in the last 5 min. Partner 1 does 10 Cal before changing, partner 2holds heavy D-ball. (D-ball should not touch the ground while calories counting)

4 x 6min Amrap (2 min rest)

FITNESS

A: Lower body 

8 Ring assisted Pullups

6 Step over

8 m 2DB walking Lunges

6 2DB Squat

B: Upper body

6/8 Cal Ski/Bike/Run

3 Wallwalks

8 Wallball

5 Pushups

4 x 6min Amrap! (2 min rest)

PERFORMANCE

A:  Lower Body

8 Pullups (Kipping/Butterfly) Practice

6 Boxjump Over

8 m 2DB OH walking Lunges (Alt.4m)

6 2DB Squat

B: Upper Body

6/8 Cal Ski/Bike/Run

3 Wallwalks

8 Wallball

5 Handstand Pushups

2-3 oppvarmingssett for hver øvelse

2-1 RIR for hver øvelse

1 min pause etter hvert arbeidssett

A1) Frontsquats / Backsquat (paused), 7-10 x 3 sett

A2) Pullups (strict), 7-10 x 3 sett

B1) RDL barbell, 8-10 x 3

B2) Benchpress (paused) / Shoulderpress (strict) barbell, 7-10 x 3

C1) Bent over single arm row, dumbells, 8-10 + 8-10 x 3

C2) Walking lunges, 8-10 + 8-10 x 3

00.00-11.00 EMOM (4 rounds)

- 5 Medium Heavy clean

- 5 Medium Heavy overheadpress

- 1 min rest

11.00-13.00 rest

13.00-22.00, 30 sec work/rest

- Kettlebellswing

- Bent over barbell rows

- Push ups

22.00-24.00 rest

24.00-34.00 AMRAP

- 20 alt. single dumbbell snatch

- 16 goblet squats

- 16 renegade row

EMOM24 (FITNESS)

0-8 min

1.  6 Powerclean (TNG) 

2.  10-14 DB Pushpress + 8 Air Squat

3.  6-10 DB OH Lunges

4.  Rest/40SU

8-16 min

1.  10 Front Squat

2.  10-14 DB Snatch + 8-10 BS

3.  8-12 Push ups

4.  Rest/40SU

16-24 min

1. 15 Deadlift (TNG)

2. 8-12 OA DB Thrusters + 8 V-Ups

3. 8-12 BPOTB

4. Rest/40SU

EMOM24 (PERFORMANCE)

0-8 min

1.  8-12 Powerclean (TNG) 

2.  12-16 DB Pushpress+10Air Squat

3.  12-16 DB Split snatch

4.  Rest/30 DU or train for 30sec

8-16 min

1.  12-16 Front Squat

2.  10-14 DB Squat Snatch+8-12BS

3.  15-25 Push ups

4.  Rest/30 DU or train for 30sec

16-24 min

1. 20-25 Deadlift (TNG)

2. 12-14 One arm OHSquat+10V-Ups

3. 12-18 BPOTB

4. Rest/30 DU Or train for 30 sec