• 6 x 40 sec on 20 sec off

• hang power clean + cardio/TTB

  2 min rest

  6 x 40 sec on 20 sec off

  Shoulder to overhead + Cardio/Pullups

  2 min rest

  6 x 40 sec on 20 sec off

  Back Lunges + Cardio/BMU

  2 min Rest

  Directly into:

  Emom 6 Deadlift 8 reps RIR 2

TEAM 30 (timecap30)

400 M

40 DU/80SU

40 2DB GTO

40 2DB Lunges

400 M

40 DU/80SU

40 Hang Power Clean

40 Shoulder to Overhead

400 M

40 DU/80SU

40 2DB Burpee Deadlift

40 2DB Pushpress

400 M

40 DU/80SU

40 Back Squat

40 Barbell Row Supinert smalt grep

Every 5 min, 8 Burpees over partner

0-5-10-15-20-25

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00.00-15.00
5 Front squats
5-10 Pullups (Strict)
8 Front squats
5-10 Pullups (Strict)
12 Front squats
5-10 Pullups (Strict)
15 Front squats

15.00-17.00 Rest/prep

17.00-32.00 EMOM (3 rounds)
10 Push jerk
6+6 DB Snatch
60 sec Plank
10 RDL SL
10 RDL SL

TEAM 40 min

Buy in: 2000M+500 DU/1000 SU

3 Rounds of:

30 Thrusters (40/25)

5 Sync Burpee over the bar

20 Back Lunges (40/25)

5 Sync Burpee over the bar

10 Push Press (40/25)

5 Burpee over the bar

3 Rounds:

20 Hang Powerclean

200 M Sprint

Bodyweight Sprintout

50 Push Ups

100 Butterfly Situps

150 Airsquat!

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Back Spuat E90SEC x 6 ( 9 Min) 

Build up to 8 Reps RIR 2

3 Min rest: 

4-6 Rounds: Timecap 8 Min

15 Wallball

10 Box Jump Over

10 DB Overhead squat

Finisher: 1600 M  (Timecap 10 Min)

Every 200 M (10 reps of Alt V-Ups/Butterfly situps/V-Ups/Navy Sit Ups or any other ab exercise that burns)