21-15-9
sit-up + air squat
12kg kuula mave + push press
yhden jalan kyykky + 7,5 kg db push press
jalan nostot + supermiehet

5 ROUND FOR TIME OF:
21 OVERHEAD SQUAT 60/40 40/25
400MT RUN

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

3-5 rounds

12-16 kp hauiskääntö
12-16 kp push up
6-10 Strickt t2b
8-12 GHD situps

Warm up(10)
10 jing jangs
10 plyo
10 heel grab
10 knuckle draggers
10 knee grab
10 mountain climbers
10 heels to rear
10 jing jangs

WRK(17)
On the 2:30 x7
12 db ground to overhead
12 plank taps(2ct)
12 v-ups
12 mountain climbers(2ct)

Finisher
60 temper tantrum
1:00 min hamstring stretch

Etukyykky 5 x 60 kg
Kelkka 70 kg x 5

6x3min, 3xA 3xB, do as fast you can every 3min

A:
12 cal assault bike
6 power clean

B:
12 cal assault bike
9 pullup

On the 2
3x clean
5 rounds

3 rounds for time of

• 800-m run
• 21 toes-to-bars
• 12 deadlifts

♀ 185 lb. ♂ 275 lb.

3 rounds for time of

• 50 lunges
• 7 muscle-ups
• 10 hang squat clean and push jerks

♀ 95 lb. ♂ 135 lb.