Basic Condition 80 min

Row 10 minutes
3 round Cindy
10m Handstand Walk
Echo Bike 10 minutes
3 round Mary
2 Rope Climb
Ski 10 minutes
20 TTB
3 BMU

Kyykky
2x6x60%
2x4x70%
2x3x80%
2x90%
2x94%
1x98%

Sivutaivutukset kumpparilla 4x15-25 / puoli

AMRAP 12:00
2 Rope Climbs
20 Barbell Rows @42.5/30kg
200 Meter Run/Row/Ski or 400m Bike

Rx+: Legless Rope Climbs, @52.5/35kg

A,
Push Jerk
4 x 3 @70-75% of 1RM, every 75s.

B,
SuperSet!

Close Grip Floor Press 4 x 6 @ increasing weight
Rest :45
Strict Chin-ups 4 x 4-6
Rest :45

strength

Clean
advanced A: 5 sets of 1 halting clean pull+2 cleans
B: 5*3 front squat
novice: 5 sets of 1 Hang power clean+ 3 front squats

workout

Every 3 mins for 5 rounds:

5 deadlift into 20-30 sec hold
Bar down
10 front rack lunges into 20-30 sec front rack hold

5 rounds for time of:

• 5 deadlifts
• 10 burpees

Men: 275 lb.
Women: 185 lb.

Rästi

Every 5min for 3 rounds (alternating A & B)

A) 10 rower over burpee
500/450m row

B) 10 one arm DB devil's press 22,5/15
10 one arm DB thruster 22,5/15
20 sit-up

For time:

10min max calorie row (split how you want)
Straight into 1 mile run (both runs)

Tulos
A) kalorit
B) aika