• maastaveto 4x8

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 70 / 48 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 61 / 43 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 52 / 38 kg

Rest 3 Minutes

AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats 43 / 29 kg

3 Sets:
1 Minute Handstand Hold (Wall)
Rest 30 Seconds
1 Minute Handstand Walk
Rest 30 Seconds
1 Minute Handstand Push-ups

Rest 3 Minutes Between Sets.

Build to Heavy Single
Then... 
1 Set of Max Reps @ 80% Heavy Single

4 RFT

15/12 Cal Ski
30m Front Rack Walking Lunges 42,5/30kg
15m Handstand Walk

TC 22

For time:

75 Overhead Squat

Every 3:00 Run 400m.

Start @ run

( 15 - 20 )

A) Row
B) 6+6 Db snatch
C) Du
D) macho man
E) Core

4 x 5 (70%)
1 x 3 (75%)
2 x 2 (80%)
1 x 1 (90%)

Percentage from 1RM

A: Incline db Bench press 3set
B: Assisted strict pull ups 3set
C: Hip Adductor machine 3set
D: Leg extensions 3set
E: Triceps push downs 3set

2 Rounds for time

1 km run
50 Wall Balls 9/6kg
40 Push ups
30 Deadlifts 95/60kg
20 Knees to elbow