In teams of 2 ascend the ladder for 40 minutes:
500 m bike
18 burpees
18 med ball cleans
1000 m bike
24 burpees
24 med ball cleans
1500 m bike
30 burpees
30 med ball cleans
…

Takakyykky, raskas ykkönen (päivän maksimi)

Tempaus, 70%, 75%, 80%, 85%

Rive + Työntö 70%, 75%, 80%, 85%

Jalkojen nostot penkillä 60 kpl
Russian Twist 90kpl

"Partner Murph
1 mile run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 mile run
TC: 40'"

2 push presses 135/95 (60/40)
2 toes to bar
2 box jump over 24”/20” (50/70)

Ascending ladder for 12:00
Continue adding 2 repetitions to each movement until the 12 cap is reached

On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)

• 7 Round of:
BB Thrusters (60/40Kg) 5 reps
Bar Muscle Ups 5/4 reps
Handstand Walks 10 m

• 2-2-2-2-2 of:
BB Clean & Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una doppia pesante (Heavy) ma con cui senti
di avere un altra rep di margine. Poi con il 95% di quel carico fai altri 2 sets

12 RND

30" max Burpee
30" max Double DB Thruster 22,5/15

Etukyykky 3x3@95%

Raakatempaus polvelta + lattiasta

6 x (1+1)@60-70%

Huoltoa lopputunti

Ladder +1
Niin pitkälle kuin pääset
1 min 1 burbee, 2 min 2 burbee jne.
Postaa toistot