"Glen"
Team of 2
30 C&J 60/40kg
1 mile run
10 rope climb
1 mile run
100 burpee
* you go i go style
Timecap :30 mins

Complete as many rounds as possible in 7 minutes of:

• 200-m row
• 50 double-unders

7 2-minute rounds of:

• 20-cal. row
• Max rep GHD sit-ups

There is no rest between rounds.

Penkki 3x8x70%
Pystypunnerrus 5x10
Ojentajat tangolla "takaraivolta" 5x6-12

Cuban Press 2.0: 3 x 8-10. Rest 30s.
– drag shrug + external rotation + y press + 3-5s lowering (thumbs up)

Raakarive 8x2@65%

Korkea työntöveto 4x3@70%

Leuanveto 3x10
Tangolla + kuormaa kulmasoutu 3x15
Askelkyykky kävely 3x10+10

16 Min E4MOM (ogni 4 min X 4 volte) of:
Assault Bike 15 Kcal
One-Arm KB Swing Snatch Dx (32/24Kg) 6 reps
One-Arm KB Swing Snatch Sx (32/24Kg) 6 reps
Assault Bike 15 Kcal

Tempaus polvelta + tempaus RM

(1+1)x2@90%

Te -veto korokkeelta (polven alta)
3x95%
3@100%
3@105%
3@110%

Stopillatakakyykky 5RM

90% max toistot

lisäpaino lankku 4 x 40sek

2-3 Rounds, Not For Time:

15 Pullovers
15 Strict Toes to bars
15 Strict Pullups
15+15 KB Bent Over Row

EMOM 15 min, alt

9 Back Squats @ 75% (+- 10%)
16 Alternating DB Snatches
10+10 Star Planks