Every 5min.:
20 cal Air bike
20 cal Row
15 T2B

10km with 20kg backpack.
The weight is dryweight (not including water)

0-10 mins build upto a heavy back squat

13-18 mins perform as many sets of 5 reps@80% of above as possible

22-32 mins (10 min amrap)
5 T2B
10 press ups
200m run

35-39 mins tabata core or mobility

Aikaa vastaan:

25-24-23...→...3-2-1cal

• BikeErg
• SkiErg

Laitteet nollattava joka kierroksen jälkeen. (Total 650cal)

Strength: 5x5 OHS con barra 20kg
WOD:
4 ROUNDS
5 DB Power Clean
5 Clean & Jerk
10 OHS
10 Push Ups
400mts Run

Seated shoulder press 5x2

6 x 6

For time 4 rds

12 Power snatch 35/25kg
15 TTB
Run 400m

Hang power snatch, on knee + under knee

5 x (1+1)@60-70%
5 x (1+1)@75-85%

Five Unbroken Sets

3 bar MU + 5 C2B + 8 Pull ups

rest as needed btw sets.