10 rounds for time:

4 hspu
6 pistol squat
8 c2b
10cal echo bike

TC: 25min

E5mom for 25min

5 Rounds, every 5:00 min

12 KBS 32/24kg
12 Box jumps 24/20”
200m run
12 Burpees
12 Wallball shots 20/14lb

1 Hang power clean + 2 front squats + 1 hang squat clean

Muscle Clean 1 Rep Max

Push press 3x2/ rest as needed
Go heavy!

3:00 easy bike or row

Barbell warm up

Then 5:00 to warm up to a heavy 2 rep max

Hang squat clean
EMOM x 10
2 reps as heavy as possible

EILINEN tai

Painonnostajan lenkki n.25-30min, kevyt kehonhuolto päälle

Kävelyä 5 min
Hidasta juoksua 5 min + Reipasta juoksua 200 m
Kävelyä 200 m + Kovaa juoksua 150 m
Kävelyä 200 m + Spurtti 100 m
Kävelyä 200 m + Reipas spurtti 50 m
Kävelyä 200 m + Kova spurtti 30 m
Kävelyä 200 m + Kova spurtti 30 m
Hidasta juoksua 5 min
Kävelyä 5 min

A,
For distance:
Weight Vest Run: 1x 10 mins @9/6kg

Directly into part 2...

For time:
Run, X m

Take the vest off and run out and back to your previous turn around point for time.

B,
3 rounds for quality of:
Sled Drag, pick load, 15m
10 Single Stiff Legged Deadlifts, pick load
Sled Drag, pick load, 15m
10 Barbell Hip Thrusts, pick load
Sled Drag, pick load, 15m
10 Glute Bridge Walkouts

Sled Drag- heavy
Glute Bridge Walkouts- on rings

Wod bench press

3 rounds for time of

• 20 front squats
• 7 muscle-ups

♀ 125 lb. ♂ 185 lb.