5 rounds for time of:

25/20 cal row
100 Double Unders
25/20 Assault Bike Calories
Walking Lunge, 100 ft

Reduce calories to 20/15 if needed and reduce dubs to 50-75 reps or 60 secs worth of attempts if you're still working on that skill.

3 Rounds for time

DL ladder
5 reps @80kg
3 reps @110kg
1 rep @130kg
10 DU
30 T2B
10 DU

TC. 20min

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Kyykky 3x3x75%

Penkki 3x3x75%

Maastaveto 3x1x75%

Ennen treeniä:
-hypyt 5x5

Treenin ohessa tee vähintään:
-150 toistoa vatsoja

• 2-3min. Row/Bike

• 2x
  9 Air squat
  7 Ring Row
  5 Push up

• 1x
  8 Deadlift
  8 Muscle snatch
  8 OHS

• 1x
  8 Deadlift
  8 Muscle clean
  8 Front squat

3x
3 position snatch
3 position clean
3 Split jerk
Add weights...

10 rounds of DT w/ DB's:
12 Deadlift
9 Hang Power clean
6 Push jerk

• Rx: W/ 2x 22.5/15kg DB's

Time cap: 30min.

Deadlift 12-9-6-3-1
- Start at 60% 1RM for your set of 12 and then add weight each set
- Rest 2min btw sets

Amrap 15
7 ring mu
50 wall ball da 12kg target 2.5m
1000m cal bike erg

3 rounds For time
10 Front squat 70kg
20 toes to bar
50 double under