DEATH BY T.C 20'
EVERY 2'
6 WALLBALLS
6 DEADLIFT 90/65 - 70/45

Active Recovery is important to allowing your neuro-muscular system to recover from strenuous work while remaining active and moving.

Workout: A) Swim 500 meters or 25 minutes, whichever comes first, easy pace, no extreme elevated heart rate. B) Stretch with bands and foam rollers for 10-20 minutes

Alternate workouts: 25 min bike or job at easy pace followed by 10-20 minutes of bands and foam roller mobility work

Alternate workouts: Perform yoga for 40-60 minutes

Log your choice or workout and results in comments. Note how well you perform or struggle to track your progress in that area.

10 RFT
8x G2OH
10x Bar facing burpee
RX: 43/29kg
TC: 15min

AMRAP 20

30 box jump @60/50
25 toes to rings
20 hang power clean @50/35kg
15 bar over burpee

Lepoviikon hengessä tää treeni. Jaa toistot järkevästi ja pidä sykkeet kurissa

Back Squat

6 x 3 @ 50-60%. Fast Hip extension

btw sets 3 High Box jumps

SO 3:15

3min ski + 6-10 heavy DB snatch

3min row + round of Cindy

3min bike + 4-8 sandbag ground to shoulder

RPE total 3+/5

A: Weighted trapbar jumps 8x3
B: Power clean 5x3
C: Strict pull ups 3set
D: SBRG lat pull downs 1xMax
E: DB biceps curls 1xMax

Incline bench press
Barbell row
Reverse dumbbell fly

3*8 each

[On the 0:00]
3 Rounds:
250m Row/ 200 Meter Run
25 Wallballs 9/6kg

[On the 9:00]
3 Rounds:
250m Row/ 200 Meter Run
20 Pull-ups

[On the 18:00]
3 Rounds:
250m Row/ 200 Meter Run
15 Burpees

[Time Cap = 27:00]

Score = Sum Total Of 3 Times
9 Minute Cap for All 3 Rounds
*If Capped: Put 9:00 As Score For That Round

1.) Muscle snatch + ohs 4×2+2
2.) Snatch 5×2
3.) Clean 5×2
4.) Jerk off rack 5×2
5.) Romanian deadlift 4×3
6.) Back squat w/1rep 3.sec pause
7.) Press 4x3