3x
6-10reps Strict Pullups
6-10reps Strict Ring Dips

3x (of each)
New Interval every 3rd minute

A) Row 500/400m

B) 1min Assault Bike
+ 30m Sled Push

C) 1min SkiErg
+ 5 Burpee over Obstacle

D) 1min Shuttle Run
+ 10-15 Wall Balls

In teams of three, with one partner per station, complete as many Dumbbell Man-Makers as possible in 12 minutes of:

Station 1 – 300 Meter Run (6 rounds)
Station 2 – Dumbbell Man-Makers
Station 3 – Rest

Merkatkaa tiimin tekemä Man Maker määrä :)

30 back squats 100kg/70kg
3 k run
50 pull ups
50 wall balls 9kg/6kg

Rinnalle veto (lämmittely, herättely, tekniikka) 5x3
Tekniikkavedot 5x8 (painot 50-70% maksimista)
Etukyykky 3x6
Linkkuveitsi 5x10-15

Sots press 5x5

5x
6 Deadlifts @60% + 4 Back squats @80%
- Do as a superset
- Rest 3-4min btw sets

1a) Leaning Away DB Lateral Raises: 3 x 12-15 ea. Rest 30s.
1b) DB Hammer Curls: 3 x 10-12. Rest 30s.

Snatch work

For time:

21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.