54 minutes of : ( 3 Rounds ) HR Zone 1-2

6 min Bike Erg
6 min Row
6 min of :

15 Kettlebell Swing
10 Push-Ups
30 Sit-Ups
10 + 10 One Arm DB Row

A,
Snatch 2-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
For time:
500 Echo Bike Calories

Goal
Sub 45 mins

C,
3 rounds for quality of:
Yoke Carry, pick load, 15m
Hollow Hold, 30 secs

Yoke Carry- RPE 7/10

Rest as needed between rounds.

3 set
12/12 pallof press
8-10 ghd back extensions

13 min amrap

10 t2b
25 ft handstand walk
200 m row

10 RM backsquat

5 tempo back squats
6/6 single leg box step up

Every 4min x6

10 thruster @42.5kg
5 bar over burpee
30 DU
5 bar over burpee

• kierros mahdollisimman kovaa, tavoite et jäis noin 2min huilia kiekan jälkeen

25kg x 5reps
20kg x 10reps
15kg x 15reps
10kg x 20reps
5kg x 25reps
10kg x 20reps
15kg x 15reps
20kg x10reps
25kg x 5reps

BENCH PRESS

6-6-6-4-4
4+4 rope pull ups (vaihda ylempi käsi) after each set
rest as needed

DEADLIFT

4-4-3-3