In teams of 3
30 Rounds:
10m Sandbag bearhug carry and OTS 60/40kg

Team uses 1 sandbag and does only 1rep / athlete in a row. So it's 10 reps/athlete.

lepoja tahikka väliin jäänyt harjoitus

PN/CF

10 RFT

12 cal row
10 cal ski
1 sd run

Every 3 min for 15 min perform
20/18 cal row
12 thruster 40/30 kg OR barbell movement of your choise (heikkous)

Tämä ei ole maksimiharjoitus joten skaalaa tarvittaessa

Run 3 K for time

On map: (3120m)
https://drive.google.com/open?id=1Fth-0R5sSnpVUlh-iYjv3TRSt5MtvBo4&usp=sharing

5 rounds:
40s ON / 20s OFF
Row, Ski, AB (target at least 10cal)
1min Rest btw rounds.

Then
Run the remaining time. Post meters.

Squat Clean Thruster
On the Minute x 10:
1 Repetition (Building in Weight)

Clean Technique
7 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
Build to moderate load. Rest as needed between sets, but no more than 1 minute.

5x5 @75-80%
Rest 3min btw sets.

10-8-6-4-2:
- Weighted/Strict Pull up
- Ring dip

(Rest as needed)