2min Run (skillmill) / Assault bike / SkiErg
15 KBS 24/16kg (american)
10 Burpees to 15cm target
40m Sandbag bearhug carry 60/40kg
2min Rest

AMRAP 6 min

3 Clusters (35/55 kg)
6 Pull-Ups
9 Kettlebell Swings (20/28 kg)

15 min EMOM
1) 20 cal AB
2) 50 DUs
3) 20 cal row

Mitä teit ja miten sujui?

45min EMOM

Go by feel, NOT ALL OUT EFFORT!

1) Burpee
2) Round of Cindy
-5 pull-up
-10 push-up
-15 air squat
3) Rest

Scaled version A:
Cindy:
pull-up -> jumping pull-up

Scaled version B:
Cindy:
pull-up -> ring row,
push-up -> against barbell/box

Yes. Ota taistelutoveri, pistä levy soimaan ja souda niin pitkään kunnes aika täynnä. Souda joko aikaa vastaan tai ota iisimmin jos oot död

8/6/18
Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds
5 push-ups
5 squats
5 jpu
5 jing jang

Metcon/Rx(17)
5rds
10 s2oh 105/75-*145/95
8 back squat 105/75-*145/95
6 rr/jpu/pull up/(f)c2b/*(m)4 ring mu
100m sprint

@22:00
work up to a hvy single in 10 minutes

@32:00
barbell goat

@42:00
Finisher
30 w raise w/5 sec hold every 5 reps
30 band pull aparts
60 leg extensions to hip raise
2 min quad smash

EMOM 16:
ODD Minutes: 3 Power Snatch (touch n go if possible)
70% for the first 4 sets
75% for the last 4 sets
EVEN Minutes: 3 Strict Pull-ups or 8 Strict Ring Rows w. a pause

Takakyykky 2RM

varpaat tankoon 60kpl

boksi hypyt 7x3

Back squat 3x2x80%