Four rounds of five ring dips.

7 kierrosta aikaa vastaan:

• 20 cal SkiErg
• 10/10 shoulder press kahvakuulalla
• 20cal BikeErg
• 10/10 hauiskääntö kahvakuulalla

Painot kommenttiin.

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

GRT(24)
On the 7:00 x3
800m run + 1:00 min plank

Finisher
1:00 min six inch hold
1:00 min quad stretch

5 RFT
20 kb Clean and jerk
20 burpee box jump

For time

• 100 Cal row
• 50 Pullups
• 25 Burbee box jump overs 24"
• 25 Squat Cleans 60kg
• 25 S2O 60kg
• 25 Bar facing burbees
• 50 T2B
• 100 Double unders

Four sets of five kettlebell clean and jerks with KBs in both hands. Mark weight of single KB.

4 Al Fresco Rounds for time, 40 burpees, 30 press ups, 20 44lb thrusters, 10 22lb wall balls, 5 kettlebell swings (pair of 1 Pood kettlebells). 30:08.

2 sets
5 min easy pace 40-50 rpm
4 min easy / moderate pace 45-55 rpm
3 min moderate pace 50-60 rpm
2 min moderate / fast pace 55-65 rpm
1 min fast pace 60-70 rpm

Rest 3 min between sets

10 sets every 90s

2 power clean + 1 push jerk

60%->

4RFT

400m Run
10 Overhead Squats 42,5/30kg
10 CTB