linnamasters-treeni:

For time:
buy in:
5 rope climb
15-12-9
Row calories
Shoulder to overhead 40/60
-rest 5-

for time
40 wallball
40m db lunges 2x15/22,5kg
-rest 5-

for time
50cal ski
every 10 calories 25 du
(start with ski erg, finish with du:s.)

Seven-intervals + accessory
6 rds
3min on/2min off
go hard those 3 minute sets!:

7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows (TTB)
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
7 Pull-Ups

accessory: 3 rds
10+10 banded one arm pull down 10-20 scapula push ups
10 banded cuban press
10+10 banded sidewalk (video)

DL 3x5@60-67,5-75%
Shoulder press 3x5@60-67,5-75%

Hang Squat Clean 1RM

5 rounds for max reps
1. Row
2. Burpee
3. DB snatch
4. Alternate v-up
5. Air squat
6. Rest

Bench press 1x90 + 5x5x75%

1x90% + 5x5x75% Chin ups

Optional Accessory
STRENGTH

2-4 rounds, rest as needed

1) 30sec Wall Sit (loaded)
2) 30sec Double KB Overhead Hold
3) 10-30sec L-Hang

RPE 4

100 cal c2 bike
100 DU
100 cal row
100 DU
100 cal ski
100 DU
100 cal assault bike
100 DU

Hr limit 150/min on machines

Complete as many rounds as possible in 15 minutes of

• 200-m run
• 100-m farmers carry
• 20 dumbbell front squats

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells