4 rounds
AHAFA
8 sots press
8 barbell bicycle squat
8 c2 ring pull up

Matks kommenttiin

3 Rounds
Shoulder press 3 + 3, kluster method

Rest 10 sec between 3 reps and 120 - 180 sec between rounds.

Week 1/ RPE 7 -8
Week 2/ RPE 8 - 9
Week 3/ RPE 9 - 10

1a) Deadlift 3x3x90%
1B) one leg box jumps 3x(5+5)

On the 3:00 x 8 Rounds:
5 Hang Power Cleans 60/40kg
30 Double Unders
250 Meter Row

*Score = Athletes will enter split times for all 8 rounds. Overall score will be the Sum Total of all splits.

For Time (with a Partner)
Cash-In:
2000 meter Row
Then, 3 Rounds of:
6 Rope Climbs
12 Bear Complexes @60/42,5kg
Cash-Out:
2000 meter Row

Timecap: 35 mins

3 Kierrosta:
(you go, i go)

15 Kahvakuulaheilautus
12 Askelkyykky taakse vuorojaloin
9 Maljakyykky

Barbell Curls: 3 x 8-10. Rest 60s.
+
- Biphasic Lat Stretch x 60s each
- 10 Parasympathetic Breaths (6s inhale + 1s hold + 6s exhale + 1s hold)

10 x 1min ON / 1 min OFF (5 rounds each):
- Rowing / during OFF, Sandbag Bearhug Hold 60/40kg

Rest 5:00

10 x 1min ON / 1 min OFF (5 rounds each):
- Assault Bike / during OFF, Dual DB Farmers Carry (choose load)

8 Rounds:
10/10 1-arm DB Hammer Curls
10/10 1-arm Seated DB Shoulder Presses
10/10 1-arm DB Bent Over Rows
M: 15-20kg
W: 10-15kg