5RFT:

Row 500/450m
10 rower over burpees
5 Thrusters 65/45kg
12 Wallball 30/20p

Rest 2 min btw rds.

35 min amrap of

80m Kettle Bell Farmer Carry
10 Wall Balls
10 Sit-ups
10cal Row/Assault

15.4.
Mobility

AMRAP 20 min

20 push ups
15 db goblet squat
10 db snatch

50lb / 35lb dumbbell

3 kierrosta
10 Enkelinsiivet istuessa
5/5 Kurotus ristiin karhukävelyssä
5 Silta

Death by burpees

Tehdään ensimmäisellä minuutilla yksi yleisliike, toisella minuutilla kaksi, kolmannella kolme jne. Tee niin pitkään kuin pysyt mukana. Kun putoat, aloita alusta eli 1, 2, 3 jne. 20 min on hyvä time cap.

3-4 rounds

20 x db snatch
20 abbmat sit ups
10 cal assault bike

6 Rounds for time

• 20 Burbees
• 10 Steps walking OH lunges left hand*
• 10 Steps walking OH lunges right hand*

Use a kettlebell for the overhead lunges - Note Kb weight as comment

TIMES TO BEAT

Beginner athlete: 22min 9sec
Average athlete: 18min 27sec
Advanced athlete: 14min 46sec
Elite athlete: 11min 4sec
Regional athlete: 9min 36sec

Hang Muscle Cleans x 100 Reps - AFAP.
- Pick a weight people can complete 25 UB reps with when fresh. It should be light (for most an empty barbell will be more than enough.)

3-Way Banded Shoulder/Lat Stretch x 30s each position.

Recovery:

Walk or Jog 10 minutes.