Metcon (time)

For time:

100 Kettlebell snatches. 24/16kg KB.

*Split the sets anyhow but evenly

Timecap: 6 minutes.

*This is a fast one so choose a moderate weight that moves well and in big sets.

Accessory:

4 Rounds of
Push up with hands on medicine ball, 15-20 - light
Bent over row, 15-20 - light

Strength (load)

Back squat, 7 sets of 1.

Climbing weight. Every 3:00

Ski Erg conditioning

6 x 100m all out
rest 90 sec between

4 x E2MOM
2+2 chin up
- leave 2-3 reps in the tank
- ensin kaksi toistoa 00:00min kohdalla ja sitten kaksi 00:30min kohdalla, loppuaika lepoa

10 rounds for time of:

3 Handstand push-ups
100/70kg Deadlift, 6 reps
12 Pull-ups
24 Double-unders

TC 30

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Etukyykky stopilla 3,3,3,3
1s paussi ala-asennossa

2 min. Tauot

21-15-9
Deadlift 80/60kg
Kettlebell Shoulder Press 16/12kg
For Time
10min Time Gap

3-4 rounds for quality
6-8 + 6-8 kb front rack step up (knee height)
5-8 wide grip pull up
15-20 hollow rock

FOR QUALITY

Tempo Bulgarian Split Squat

4 sets
8 / leg
(Tempo: 3s down - 1s pause at bottom - X fast up - 0s begin next rep)

Rest 90s between sets

*use your bed /couch /chair to elevate rear foot, use some kind of weight to add more intensity

---

"Seven is heaven"
7 rounds for time
7 reps of each movement

Air Squats or Goblet Squats
Plank Jacks

Burpee
1 x DB Alternating devils press

In 3 Minutes Window x 4 Set :

15 Calories Bike / 15 Calories Row. Alternating
20 Kettlebell Swing 24/16kg
10 Knees To Elbows