3 ROUNDS

Use a 100kg barbell and perform a deadlift hold for as long as possible - Only clean grip is permitted, no reverse grip and no hook grip.

Score is the acumulated time for all 3 rounds not including the break time

Fot time:
21-15-9-15-21
Ski/row calories
Kettlebell swings 24/16kg

21-15-9
Deadlift
Front Squat
Bar over Burpees
(60/40)

4 sets of:
RDL x 6-8 reps @ 30X1
Rest 45 seconds
Supine ring rows x 8-10
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds
+
10 min amrap:
TGU, alternate arms each rep

Snatch Balance/OHS 3-3-3-3-3
+
10min amrap:
24/16kg kb KB clean – 10 rep
24/16kg kb One Arm Walking kb Lunge – 20m
Switch arm after lunges

4 rounds
45 sec work
15 sec break
Flutter kicks
Sit ups
Bicycle abs
Plank hold

5rounds for time:

5 Power Snatch (60/40kg)
10 C&J
15 Pull-Up
Rest 90sec

Ohje: Harjoitus on tarkoitus tehdä läpi kovalla intensiteetillä. Tarvittaessa skaalaa toistomääriä tai kuormaa alemmas. Paahda kovaa jokainen kierros läpi! Lepää 1,5min kierrosten välissä. Merkitse jokaisesta kierroksesta aika ylös.

Intervals

Station #1- Forearms round 2!
1x Farmers Carry
10x kb swing
5x kb push up
*add 1 farmers carry every round

Station #2- Sprint!
0.06 curve
150m ski
175m row
round 1= 30 sec rest between
round 2= 45 sec rest between
round 3(if you get there)= 20sec rest between

Station #3- Heavy Ts!
Complete 1 set of thrusters every 2 mins, you choose the weight:
30lb/15lb= 20 reps
35lb/20lb= 15 reps
40lb/25lb= 10 reps
45lb+/30lb+= 5 reps

9min running timer at each station

Jumppaa