2 x

5 x rapuhengitys
5 x rapupumppaus
5 x rapukiikku

Pull-ups 3x10-12
Kulmasoutu 3-4x10-12
Ring row 3-4x10-12

3 rounds, at 100% effort:
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m
Rest 12 minutes between rounds.

Jämför med 31/5

Clean pulls 5 x 3 @ 100%

9-15-21 reps for time of:

• Thrusters
• Bar-facing burpees

Men use 95 lb.
Women use 65 lb.

4 rounds for time:

21 Dual KB Deadlifts or DL 100/70kg
200 m Farmer's Walk
5 Wall Walks
5 Skin the Cats
5 Burpees no hands (imagine having hands tied back)

3-position Snatch, low thigh, high shin and from the ground. Five sets of this complex.

12min emom:
1: Straight arm plate raise x8
2: Turkish get ups x1/arm
3: Wall climb complex(10 push ups+wall climb+10shrugs)
4: Alternating pistols x8
+
10min amrap:
10 Push ups
15 RKB swing 24/16
30 DU