Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(8)

Metcon/Metcon-comp(18)
on the 6:00
800m run
repeat 3x

Finisher
60 rtw
2:00 min bf stretch
2:00 min sh smash, distraction

2-pos Squat Snatch
Hang
Floor

AS HEAVY AS FORM ALLOWS. Rest as needed, 5 sets.

10-1 OHS (40/30kg)
1-10 bar over burpee

4 sets:
first 3 strict HSPU and then 5 kipping HSPU, rest 1:30 between

3RFT:
3 Strict C2B
3 C2B
3 Bar MU
Rest 1:00 between rounds

Push the prowler 10m and add weights as you go.... go heavy and play around with the different handles.... once you go really heavy it doesn't have to be unbroken.

When you can't push more using the low handles - only use the high handles and dig really deep and go heavy.

10 reps = 10m. (for the scoring)

Niin saatana nopee alle meno

5x2x30%

3x65%
3x75%
2x80%
2x85%

50 burpees
200 DU
2K Row
200 DU
50 burpees

Soutu 20 min + 5 min lepo / keppijumppaa
Assaultbike 10 min + 5 min lepo /kumpparijumppaa
Hiihto 20 min + 5 min lepo / pallolla lapoja auki
Assaultbike 10 min + 5 min lepo Lonkanavailut (sivuttainen askelkyykky, 4-o askelkyykky, takareisivenytykset)
Juoksu 20 min

Jos on aikaa tätä voi tehdä hissukseen noin 1,5 h

Sykkeet PK-alueella, 120 - 150