6RFT
15 burpees
7 m SA DB OH walking lunges

Complete as many rounds as possible in 20 minutes of:

• 500-m row
• 50 single-leg squats, alternating
• 10 squat snatches

♀ 95 lb. ♂ 135 lb.

Lämppä 3 kierrosta

GTOH, levypainolla 30
Vatsat 30
askelkyykkyhyppy 20

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kolmetassua x 10

Esikevennettyhyppy x 10

Raakatempaus 7 x 2 x 60-75%

Vapu niskasta Te-otteella, nousu Max

Dead Row 3x4-6
Maastaveto 3x85%
Stoppivedot 5x3x60%

Rive + työntö

Tempaus

1a) Barbell Curls 21s: 3 x 21. No rest.
1b) Push-ups: 3 x 21. Rest 60s.
Then,
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

On the 2:00 x 5 Sets@70%
1 3-Pause Power Snatch
1 Power Snatch

Stopit kuten eilen rinnallevedossa. (Polven alla, taskuilla ja kiinniotossa)

3 wall walks
4-6 pistols

8R 10 sec work @100% 110 sec rest
(16-18 min)