3 RFQ

0:20 Hollow Rocks
0:10 rest
0:20 Russian Twists
0:10 rest
0:20 V-ups
0:10 rest
0:20 Weighted Abmats
0:10 rest

4x3 @68%

4x6 @60%

Clean pulls
4x4 @67.5%

5 Rounds YGIG

40 DU
2x Macho man DB complex 2x 25kg*
*1 Round of Macho Man = 3 Power Cleans + 3 Front squats + 3 Shoulder to Overhead

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(20)
At your pace complete 5 rounds of the following:
400m run
25 abs of choice

Finisher
1:00 plank
1:00 pigeon

EMOM 20min
(5 rds)
1) 20 cal Air bike
2) 20 jumping squats
3) 50 m ball carry 50 kg
4) 20 V-up

6 kierrosta:

• 2min juoksu
• 1min burpee
• 2min juoksu
• 1min ilmakyykky

Ei tarvitse laskea toistoja eikä juostuja metrejä. Yritä pysyä kokoajan liikkeessä.

A.
5 sets:
45s On / 15s Off
1. Bike
2. Row
3. Ski
4. Row
5. Bike
90s rest btw sets

B.
For time:
100 DU
2 rounds of
40 TTB
40 Cal Bike-erg
100 DU
Timecap 14min (or finish)

C.
10min EMOM
5 Bar MU (1-5)
15 Push-up

D.
Tabata’s:
1. V-ups/twisters
2. ”Side crunches” (leg raises) left/right