Takakyykky 5 RM

For time
70 push press 45/35
60 barbell box step ups 24/20”
50 push press
40 barbell box step ups
30 push press
20 barbell box step ups

3 rounds
200m row
10 passthroughs
10 DB strict press

Strength
In 10:00 find a 3RM push press

EMOM12
1. 6 Bulgarian ring row
2. 6/6 Side plank rotations
3. 6/6 Half kneeling landmine press

5 kierrosta, 3 min lepoa kierrosten välissä.

2 settiä:
5 leuanveto
10 Kyykky
15 Kahvakuula heilautus

jonka jälkeen:
500m soutu tai 1000m pyörä

Death by thrusters & Burbee box jump overs

Death by thrusters 50/35 kg

*One thruster on minute 1, two on minute 2, 3 on minute three…until failure.

Rest 2 min

Death by burbee box jump overs

*One BBJO on minute 1, two on minute 2, 3 on minute three…until failure

**15 minutes MAX on each

3 Rounds:
B1) Dip 6 (telineessä) V.1
B2) Barbell prone row 6 V.1
Rest 2min

Teams of 5-6

Echo Bike
SkiErg
BikeErg
Row
Rest

Swap station every 20/15 cal Echo Bike 🔥 until time cap of 30min

You GO I GO
3 rounds for time with a partner
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @9/6kg
60 (total) Renegade Rows @2x22,5/15kg

Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
TIME CAP : 35 mins

Alternate between A and B for 50 min:
A) 5 Min:
Bike / Row
.
B) 5 Min:
1 Min Run
30s + 30s Side plank
1 Min Run
60s Plank
1 Min Run