10 min aikaa, etsi päivän 6 RM vauhtipunnerrus

10 min aikaa, etsi päivän 6 RM takakyykky

10 rounds for max calories of:

• Row 45 seconds, rest 15 seconds
• Row 30 seconds, rest 30 seconds
• Row 15 seconds, rest 45 seconds

There is no rest between rounds.

15 Wallball (20/14lbs)
12 DB-snatch (22.5/15kg)
9 C2B

4x4 @80-85%
Rest ~3min.

Every 90s. x8:
3 Power snatch
2x70%
2x75%
2x80%
2x85%

4 rounds

5min row
5min bike
5min 4-5* 20m prowler push + sandbag carry

Aim for RPE 3-4, this is not all out workout!

Optional Accessory:

4 rounds, rest as needed:

1) 3-7 Chest to Rings Pull-Up
2) 5-15 Strict Ring Dip
3) 15-25 GHD Sit-Up
4) 5+5 Single Leg KB Deadlift

RPE 4

Warm up(0:00-10:00)
200 Meter Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walkouts
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl 

Mobility(10:00-12:00)
Chest stretch- :30 sec per
Child's pose- 1:00 min

Skills/Teach(12:00-30:00)
Hspu-stable base, neutral head

Muscle up-lat engagement, hollow position-think toes in front on the kip.

Kettlebell swing-straight arms, full hip and knee extension.

Run through(30:00-35:00)
1 mu/2 strict pull ups
2 hspu/4 push ups
4 kbs
then partner goes

Metcon(20)
"Team Nate"
Amrap 20
2 mu
4 hspu
8 kbs

Complete in teams of two, alternating rounds.

Option one
4 strict pull ups
8 push ups
12 kbs 70/53

Option two
4 strict pull ups
8 push ups
12 kbs 53/35

Opt(12)
5x100 shuttle
1600m walk/run
5x2 box squat
1000m row

Finisher
30 scap push ups
30 knee tap crunch
30 cross crunch
1:00 min samson per

• 10 Round of:
Toes to Bar 4 reps
BB Power Clean (60Kg) 3 reps
BB Push Press (60Kg) 2 reps
BB Jerk (60Kg) 1 rep