2 Sets of

3 x 800m Run*
– Rest 0:45 between repeats –
— Walk/jog for 5:00 between sets —

• Run your 1st 800m of each set @ your 5km pace, then either stay at the same pace or run a little faster on the following 800s in the set.

Max reps @80%

1) row 16cal
2) 5 power snatch
3) 5 pull up

For total calories

• On a 2-minute clock
  • 10 power snatches
  • 10 lateral burpees over the barbell
  • Max-calorie row in the remaining time
• Rest 2 minutes between each round.

♀ 95 lb
♂ 135 lb

ACCESSORY

4 rounds:
8 rope pull ups (vaihda käsien paikat puolessa välissä)
8-12 bar dip
- rest as needed

6 sets of Power Snatches
Set 1: 3 @72%
Set 2: 2 @75%
Set 3: 1 @77%
Set 4: 3 @75%
Set 5: 2 @77%
Set 6: 1 @80%
- 2min Rest btw sets

DT PROGE

2 rounds For Time:
15 deadlift
12 hang power clean
9 stoh
10 cal echo bike
12 deadlift
9 hang power clean
6 stoh
10 cal echo bike
9 deadlift
6 hang power clean
3 stoh
10 cal echo bike

@50kg

• ei tarvii olla ub mutta tavoittele mahd pitkää sarjaa

20 Min amrap

• 1,2,3,4,5… Devils Press
• 10 Atomic situps

Warm-up

5-minute Echo bike @ increasing pace each minute
+
8 Scapular push-ups
5 Scapular pull-ups
3/side Single-arm bottoms up KB presses
3 Strict pull-ups
+
2-3 rounds @ increasing pace
10 (cal) Echo bike
3 Wall-facing HSPUs
5 Pull-ups
– Rest 0:30 between rounds –

1-2x1x[3+2]@barbell, 3x1x[3+2]@75%, pp-%, rest btw sets 2min *up to example 55-60-65-70%