“Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

Start up
stretch for 4 mins

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

3rds
3 push ups
3 sit ups
side lunge down/run back

Metcon/*Rx(22)
10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
hrpu
sit ups
jing jang

bench/strict(12)
work up to a hvy

gym goat(10)
practice any gymnastic movement that needs improvement

Finisher
1 min chest opener per
1 min cobra
30 t raise
60 rtw

Tempaus
70%,75%80%, 3x1@85%

Rive + työntö
1+1@75% x 2
1+1@80%
1+1@85%
1+1@75%

Takakyykky 3x3@75%

Lisapainolankku 3x50s

For time with a partner:
800 Meter Run
50 Medball Cleans (20, 14)
50 Power Snatch (35, 25kg)
800 Meter Run
50 Hand Release Push-ups
50 Burpee Pull-ups
800 Meter Run
50 Power Snatch
50 Medball Cleans
800 Meter Run
50 Hand Release Push-ups
50 Burpee Pull-ups

*One person works at a time. Split however desired.
40:00 Cap

2 Rounds of:
30 1-Arm Rows each side
30 Rear Delt Raises
Rest as needed.

Rive taskuilta + rive polvelta + rive lattiasta + työntö RM

1+1+1+1@90% x 2

Etukyykky samaan vauhtiin 2RM

Raakatyöntö niskasta

4x3@60%

For Time:
200m DB Farmer Carry (22,5kg\15kg)
15 DB Man Makers (22,5\15kg)
200m DB Farmer Carry (22,5kg\15kg)
12 DB Man Makers (22,5\15kg)
200m DB Farmer Carry (22,5kg\15kg)
9 DB Man Makers (22,5\15kg)

5 rounds, rest as needed:

1) 10m Double KB Overhead Walking Lunge
2) 5-10 Strict C2B
3) 3 Sandbag Over the Shoulder

RPE 3-4

Teams of 3 For Time:
100/75 Calorie Row
100 Box Jump Overs (24″/20″)
100 Power Snatches (95/65)
100 Thrusters (95/65)
100 Chest to Bar Pull-ups
100 Thrusters (95/65)
100 Power Snatches (95/65)
100 Box Jump Overs (24″/20″)
100/75 Calorie Row

Snatch 4x3x60%