5 Rounds, new round every 4:e minute
15 UB Wall Balls + 15/12 Cal. Row

--

Assault Bike
New round every 3-4minute
20/15 Cal.
18/12 Cal.
15/10 Cal.
12/8 Cal.

2 rounds
50 DUs
20m sprint
20 C2Bs
20 pistol squats alternating

5-4-3-2-1
Drop barbell each time. Put more weight as reps goes down. Rest 3 min btw sets.

Souda 1-2 x 1000m soutu, nopeus 500 m max nopeus + 20 sek

5x70%
4x75%
3x80%
2x85%
1x90%
1x6-8 60%

Sarjojen välissä 3kpl jännehyppyjä (sekä normi lepo)

10 min EMOM
10 kb snatches 24kg/16kg alternating
6 burpees

Four sets of Clean & Jerk 3x(1+1)

Prep the movements of Open workout 17.3

Row 3x1000m, 3min rest, steady -5-7sec 5k average pace

• Weighted backextension 3x10
• weighted sit-up 50 reps ( you choose load