For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run / 4000m Row
100 Toes to Bar

Partition However You'd Like

Pendlay Row 5x5 (noin 30%)

Maastaveto 4x3x80%

Jalkojennostot maaten 3x20

Sivutaivutus 3x20

Yhden käden kulmasoutu 1x20-30 / puoli

2-3x
3x10 @20-30kg tangolla
3x 7+7 @kahvakuula

2x 2+2+2 @65-75%
3x 1+1+2 @75-85%

4x 3 @raskas

Warm up

A) 4-6min easy erg
+ dynamic stretching (if needed)

B) Front squat warm-up:
3-4x5 increasing weights

Workout

A) Front squat
6x3 @70%+
Go every 2min

Painoa voi korottaa sarjoissa, jos liikkuu hyvin tai voi pysyä samassa. Älä mene kuitenkaan maksimeihin.

B) 3 rounds
10-12 pendlay row
10-12 DB bench press
2min rest

C) 3 rounds for time
20-16-12 DB front rack walking lunges 2x22,5/15
4-3-2 rope climb (or rope lower)

Köysikiipeilyn toistoja voi tarvittaessa vähentää 3-2-1

EMOM x10

1) 3-10 ttb
2) 8-10 box jump

Romanian deadlift 4x10

Front Squat, 2-3 sec pause each rep bottom position

6-6-4-4-2-2

Send Off 3:00

Warm-up:

5:00 min light bike erg
Right into:
5x
:40s @ 70% Watt
:20s @ 90% Watt

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Bike workout:

5 Rounds of:
4:00 min @ 75%
2:00 min @ 100%

5-10 min cooldown

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Bonus:

Hanging from pull-up bar, accumulate 3:00 minutes.

Banded deathmarch with wallball in bearhug, accumulate 10:00 minutes
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