4*6 sarjaa samalla painolla

“Gauge”

For time

500m Row

40 Squats

30 Abmats

20 Push ups

10 Pull ups

4:11 PR by 11 seconds

Longer/Harder pulls helped me get right into the squats without pausing, I think that made the difference.

Rest 5 mins

Then 100 Slamballs 20#

3:38 PR by like 45 seconds

75 Squats
Rest 3:00 min
50 Wall Ball 10#
Rest 3:00 min
25 Thrusters 35#

12:30

10 Pull Ups
10 Lunges
10 KB Swings

5 rounds for time - 10:07

6 Dead Lifts (115#)
12 Burpees
15 Pullups / 12 Pullups / 9 Pullups
20 Box Jumps

3 Rounds for Time - 13:40

12-15-9
KB Thruster
Sit Ups
Push Ups

7:47

Deadlift 5-5-5-5-5; 145-155-165-175-185

Then,

21-15-9

Pull-ups; mod@green band

Handstand Push-ups; mod@box24"

4:08

Row 2,000 meters for time

Total 60min
WU: 500m row, 3 rounds: 5 thruster 15kg, 15 KB swing 12kg
+ 3 thruster 30kg, 5 T2B, 10 KB swing 16kg
Mobility
Box Battle - karsinta, osa 1
21 - 15 - 9
Thruster 30kg
T2B
KB swing 16kg
Time: 12.53

2000m row

50% x 5; 60% x 3; 70% x 2; 80% x 1; 90% x 1; 95% x 1; 100% x 1
P.S. Проценты считаются от рабочего максимума. Percentage count from the work maximum