12min alkavalla minuutilla

1. 10-15 etunojapunnerrus
2. 10+10 kb vauhtipunnerrus
3. 10-15 boksihyppy

15 min alkavalla minuutilla

1. 8-12 etunojapunnerrus
2. 8-12 rengassoutu
3. 4-8 tiukka varpaat tankoon

4 kierrosta

1min käsipaino rinnalleveto 2 kp
1min (tupla)naruhyppy
1min istumaannousu
1min lepo

Kesto 15 min

Deadlift 3x15x65%

4-5 Rounds for quality
15 Hollow Rocks
3 skin the cats
2 wall climbs
1 min side Plank
1 min side Plank.

Time cut off 22 Mins

In teams of 4;
800m Run together
Pair 1
21-15-9
Deadlift 100/70kg (ygig)
Sync t2b
Then Pair 2
21-15-9
Deadlift 80/55kg (ygig)
Sync knee raise
Then as a team (split as needed, you can work on the WB and row 2 working & 2 resting)
200 wall balls
120 cal Row
800m Run together

35 Minutes time cap

Workout notes try to go MM & FF if possible.

Askelkyykky taaksepäin tangolla 3x12

Working for 30 minutes. 3 on 2 off
A. 15 deadlifts 100/70kg
10 bar MU or 15-20 c2b or pull ups
10 deadlifts
Max burpees

B.
30 wall balls
20 KBs swing American 32/24kg
Max lateral burpee over wall ball

Score is total reps

5 Rounds of
11 Bar Facing Burpees
9 Deadlifts 70/50kg
7 Hang Power Cleans
5 Front Squats

20min alkavalla minuutilla

1. Leuanveto tiukka
2. Laite
3. Etunojapunnerrus
4. Laite

Valitse helpohko toistomäärä, jonka pystyt koko harjoituksen ajan hyvin. Laitteella mene rauhallista/tasaista vauhtia.