4 kierrosta laadulla:

• 20sek farmarikävely vas.
• 10sek lepo
• 20sek farmarikävely oik.
• 10sek lepo
• 20sek front rack carry vas.
• 10sek lepo
• 20sek front rack carry oik.
• 10sek lepo

Käytä niin raskasta kuulaa kuin mahdollista. Kuulan paino kommenttiin.

Aikaa vastaan:

• 500m soutu
• 50cal BikeErg
• 400m soutu
• 40cal BikeErg
• 300m soutu
• 30cal BikeErg
• 200m soutu
• 20cal BikeErg
• 100m soutu
• 10cal BikeErg
• 100m SkiErg
• 10cal BikeErg
• 200m SkiErg
• 20cal BikeErg
• 300m SkiErg
• 30cal BikeErg
• 400m SkiErg
• 40cal BikeErg
• 500m SkiErg
• 50cal BikeErg

Raakatempaus + Niskasta VAPU (te-ote) + Valakyykky

5 x (3+3+3)@70% (raaka te)

Raakarive + raaka työntö 2 x (1+1)x5@70%

Ylikorkea Tempaus veto + Raakatempaus

7 x 1+1@50-70%

Russian twist 4 x20
Reverse Hyper 4 x 20

2min run
2min bike
2min row
1min row

Barbell Cycling

5 rounds

30 sec max rep unbroken HPS
1 min rest

Strength

Build upto a heavy set of 4 hang power snatch

RPE 8

3 rounds:
- 20 hollow rocks
- 20 arch rocks

Complete:
- 2 x 10 kip swings
- 2 x 10 kip swings with re-grip
- 3 x (5 kip swings + 5 bottom half straight leg toes to bar + 3 kip swings + 3 bottom half straight leg toes to bar)
- 10 x 1 glide to arch
- 10 x 1 glide to hips to bar
- 10 x 1 glide kip*Your text here...*

Go run 8-12 km.
Bike 60-90min

Mobility

Team of 3 ( i go you go)

12’ AMRAP
10 BBJO
10 T2B
10 Pull Ups
rest 1’

5’ to find 1 RM of Complex (athlete A,athlete B, athlete C)
1 Cluster + 2 Alt Step Lunges
rest 1’

12’ AMRAP
20 Wall Ball
20 pistol squat
20 Push Ups
rest 1'

Time Cap 6’
1200mt Run (i go you go)