4 RFT
400m Run
400m Row
35 sit ups
15 toes to bar

Time cap 26 min

For time:

• 10x1000m rowing intervals.
• Rest 60s. between the efforts.

80 min

1.Aerobic work for 50 min
5 x 10 min: crosstrainer + run + row + ski + crosstrainer
129/145

2.Mobility work from JG 1.3.2018
A. Complete:
- 60s standing straddle fold
- 60s standing pike fold
B. 3 rounds:
- 45s weighted elevated standing pike fold
- 30s rest
- 45s weighted elevated standing straddle fold
- 30s rest
C. 2 rounds:
- 10 cossack squats (5 each side)
- 10 side-to-side squats (5 each side)
- 16 active straddle fold lowers
- 16 active straddle fold rotations (8 in each direction)
- 16 active straddle fold side to side bounces (8 in each direction)
- 60s kneeling tuck

Week2

Reps 1+2, 2+4, 3+6, 4+8....

6min amrap
A) hang power clean @50 kg
Pistols alternating

Rest 2min

6min amrap
B) Db squat clean @2*25kg
Renegade row

30x KB Swings @ 24kg
30x Wallball @ 10kg
30x Pullups
Run 1km
20x KB Swings @ 24kg
20x Wallball @ 10kg
20x Pullups

• For Time:
BB Power Snatch (60/40Kg) 20 reps
GHD Sit Ups 40 reps
BB Thrusters (60/40Kg) 20 reps
Burpees 40 reps
BB Sumo Deadlifts High Pull (60/40Kg) 20 reps MB Wall Ball (9/6Kg) 40 reps
18 Min Timecap

Siis maksimipainolla 1-5 toistoa.

EVERY MINUTE ON THE MINUTE FOR 10 MINUTES:

1 BAR MUSCLE-UP
3 RING DIPS
1 BAR MUSCLE-UP

For time,
800 m Run w/plate 25/15
Then, 14 rounds
5 Strict pull ups
4 Burpee Box Jumps
3 Cleans, 185/125
Finish,
800 m Run w/plate 25/15