4 rounds
200m run
20 burpees

6x
30s Row
90sec Rest
This is an ALL OUT effort!!! Good warm-up before you start!!!
Score meters rowed.

5x
1min Assault bike
1min Heavy sledge push (skilmill 10)
1min Rest
1min Ski
1min Alt. DB snatch 22,5/15kg
1min Rest
1min Row
1min Double KB front rack carry 24/16kg
2min Rest

Välipäivän touhuja!

Accumulate:
75-100 Banded Pulldowns
75-100 Banded Leg Curls each
75-100 Banded Pushdowns

day 6, 6x5@80%

1a) Single Leg DB RDLs: 4 x 5 ea. (heavy). No rest.
1b) KB Squat with Lowering: 4 x 6. Rest 60s.

5 sets of 3
1&1/4 front squat

Partner Wod ( You Go, I Go)
For time:
80 calorie row
80 box jump overs @60/50cm
80 deadlifts @80/50kg
80 wall-ball shots @9/6kg
80 ring dips
80 wall-ball shots
80 deadlifts
80 box jump overs
80 calorie row
Time cap: 30 minutes

Back squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between