A.) Sprint Power Every 2 Min On 1 Min Off x 4

12/10 Cal

3 Squat Snatch (Fitness: Power Snatch)

 (3 DB Front Squat Between each Snatch)

Max DU/SU rest of time

1 Min Rest

B.) Endurance (Time Cap 10 min)

21-15-9 (Fitness 15-9-6)

TTB (Fitness Knee Raise)

DB Thruster

BPOTB

1 Min Rest
C.) Core 4 Min Amrap

5 Inch Worm

10 Butterfly Situps

15 Unbroken Alt V-ups

20 Flutter Kicks

Team 40 min!

A.) 

3 Rounds Of: 

10 Squat Clean

10 Sync BPOTB

20 Power Clean

20 Sync Wallball (6/9-9/12)

30 Deadlift

30 Sync Medball Thruster

B.)

50 Box jump Over

20 Cal

50 Medball Situps

20 Cal

50 Burpee Box Jump Over

20 Cal 

50 Alt V-ups

C.)

Max meter Walking Lunges

00.00-14.00

- Back Squats 5-7 x 3 (+ oppv.)

Pause

- Pullups 5-7 x 3 (+oppv.)

Pause

2 min gjøre klar til neste bolk

16.00-29.00

- Power Clean 6-8 x 3 (+ oppv.)

Pause

 - Bent Over Barbell Rows 8-10 x 3 (+oppv.)

Pause

1 min gjøre klar til neste bolk

30.00-40.00 AMRAP

- 16 Walking lunges

- 8+8 SA Kettlebell Snatch

- 8+8 Kettlebell Push Press

6x4 min Amrap

4 Min  X 2 (1 Min rest between)

4 Power Snatch (Fitness GTO)

4 Burpee OTB

1 Rope Climb (Fitness 3 Assisted)

4 Min  X 2 (1 Min rest between)

7/9 Cal Assaultbike

4 Box Jump Over

4 D-Ball Clean/ (Performance: Handstand Push up)

4 Min  X 2 (1 Min rest between)

3 Pullups (Performance: BMU)

6 OA Kettelbell Thruster

6 KB American Swing

2 Min Rest

Finisher:

Max Cal 2 min

18.00 min EMOM (3 rounds)

1.min 10 Barbell Back Squats

2.min 8-10 Pullups

3.min 15 Kettlebellswing

4.min 15 Reversed Flyes (paused)

5.min 8+8 Dumbbell Squat Snatch

6.min Rest

2 Min rest before switching

18.00 min EMOM (3 rounds)

1.min 10 Clean w/barbell

2.min 10 Bent Over Rows barbell

3.min 5+5 Devils Press

4.min 15 Push Press barbell

5.min 10+10 Backwards Lunges

6.min Rest