(85%/5)5
3 Second Pause in Power Position

With partner
5K Row (both)
Switch every 500m. While other one is rowing, do 7 burpees and hold plank the rest of the time. Keep your HR LOW, about 60% of max.

6 kierrosta:

Juoksu 400m
Kävely 40m kahvakuula eturäkissä oikea
Juoksu 400m
Kävely 40m kahvakuula eturäkissä vasen

For time; Hollow Rocks

100 Hollow Rocks
At the beginning of each minute perform 5 Deadlifts (50-60% 1RM Deadlift). The workout starts with deadlift.

5x20-30 sec Hand stand balancing drill
+
Deadlift 5RM
+
30-20-10
Hang power clean 40/30kg
500m row

5!
Strict hspu
Power clean 60/45
-2 min rest-
5!
Strict c2b
Push jerk 60/46
-2 min rest-
5!
Strict ring dips
Kbs 44/32

5x4 (75%)

Build to Heavy Single

Push jerks
6-6-6
4-4-4
2-2-2

Start around 50% of 1RM and work your way up.
On the last 2's your weight should be something around 80-85%

Finish the jerk sets by doing 10 singles with 70%.

-Farmer's walk
-Sled pushing
-Sandbag carrying and loading
Try different strongman elements and find your comfortable maximum limit on each.