Etukyykky, 4 x 6, 75 %

With running clock:

00.00-10.00
21-15-9
Row (cal)
Thruster 40kg

10.00-20.00
21-15-9
Assault Bike (cal)
Double KBS 2*16

20.00-30.00
21-15-9
GHD situp
Burbee

Five rounds for time of:
275 pound Deadlift, 5 reps
25 Sit-ups

Scaled to 240 lbs

21-15-9
-Box over burpee
-Pistol Squats

5 rounds
Run 100m
Burpees- 8reps
Push-ups- 8reps
Mountain climbers- 16reps
Weighted sit-ups- 8reps
Prisoner squats- 8reps

Perform 2-4- reps of Snatch on every minute

REST DAY!

Rinnalleveto tekniikkaa klo 18.

50-40-30-20-10 of
Wb
100-80-60-40-20 of
Du

Aikaa vastaan

3 kierrosta

500 m soutu
40 kahvakuulaheilautusta
20 soutulaitteen yli burpeeta

1.conditioning

for time

Cap time 25'' 60kg

• 30 hangsquat clean
  
• 30 hspu
  
• 30 thruster
• 30 box jump 24"
• 30 ohs
• 30 c2b