Tunti pyörää soutua tai hiihtoo

200-400 Meter easy sled push

3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower

Rx Wallball - 20/14 (Males 10' Target, Females 9')
Rx Dumbbell - 50/35

Run

20 pk
15 vk
20 pk

20min EMOM Snatch, go by the feel!

4 x: 2x push press + 4x split jerk

Part A - 3 Giant Sets:
50' Single Arm OH Walk (left)
50' Single Arm OH Walk (right)
7 Inverted Pausing Rows (2s pause)
Rest 1:00 between sets.

Part B - 3 Giant Sets:
9 Sumo Deadlifts
50' Double DB Walking Lunge (hang hold)
Rest 2:00 between sets.

3 Rounds

400 Meter Run
14 Alternating Dumbbell Snatches 22,5/15

2 Man Makers (double DB)
14 Dumbbell Push Presses
2 Man Makers
14 Dumbbell Front Rack Squats
2 Man Makers

Five rounds, not for time:

20 strict pull ups
20 weighted sit ups
20 push ups

60 Power Cleans 40/30

50 Burpees
40 Shoulder-to-Overhead
30 Toes-to-Bar
20 Power Snatches
10 Bar Muscle-ups