21-15-9
Thruster DB/KB
Devils Press
jaa toistot tasaisesti kummallekin kädelle

Skaalattu
15-10-5
Thruster DB/KB
Burpee

For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
20 body-weight bench press
Row 2,000 meters
10 body-weight bench presses

• Row/Run/Bike/Ski

12min AMRAP
5 Weighted Pullups
10 Pushups feet on bench
15 Squats with a plate

Kaikille sopiva tunti. Pidetään RNC matolla.

Kapea penkki 5x5x70%

Pystypunnerrus 5x6 (noin 50%)

Ojentajat kumpparilla 5x20

Kehonpainosoutu 5x amrap

Tasapainolankut 3 sarjaa

Dead lift 6x5

7 rounds for time of

• Row 100♀ / 150♂meters in as few pulls as possible

After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.

500m row
Then
10 passthroughs
10 banded pull aparts

EMOM x 10 (5 rounds)
Min 1: max effort strict pull-ups
Min 2: 15 GHD sit ups (sub weighted sit ups)

6 Stone to shoulder
9 burpees
15 cal bike

Rest 2 mins
X5