8-1 Challenge, burpees/kettlebell swings (12kg for lads/6 for ladies)/squats to step. Used 24kg kettlebell instead of 12 kg. Heart rate jacked to 201💓. 4:51.

Complete as many reps as possible in 21 minutes of:
10 snatches @ 60%
25 bar facing burpees
10 snatches @ 70%
20 bar facing burpees
10 snatches @ 75%
15 bar facing burpees
10 snatches @ 80%
10 bar facing burpees
Max rep snatches @ 85%

200/150 Burpees - your weight in kg (Example 80kg men will do 120 burpees), for time.
Every 120 sec you must do 2 robe climbs + 10 DU or 25 single robe jumps.
Rest 4min.

Finisher:
3 rounds for time: 500m row, 12 reps power clean 60/40kg, 9 pull ups,
6 back squat 100/75kg

Your time is burpee's time + Finisher time.

WOD: 5 RFT
20x push up
30x KB snatch (one hand, alternating)
40x Russian twist
KB 24/16kg

1x 400m moderate
Rest 1 min
2 x 300m fast- walk 100m between
Rest 3 mins
1 x 400m moderate
Rest 1 min
3 x 200m faster - walk 100m between each
Rest 3 mins
1 x 400m moderate
Rest 1 min
4 x 100m fastest - walk 100m between each

10 kierrosta:

30 sek kovaa, 1 min kevyesti hölkkää

Mene ulos, luontoon mihin vaan :)

WU 1K row

1. Kahvakuulat pään päällä askelkyykky 20m (16kg x 2)
2. 150 m juoksu
3. 50 tuplahyppy (DU)
4. 150 m farmarikävelyä kb (2 x 16 kg)
5. 10 box jump

40 min AMRAP

Bike ride with James. 12 miles. Hiking trails were hard.

5 RFT

• 2 Strict Ring Muscle-ups
• 4 Strict HSPU
• 8 KB hang snatch (4l+4r) 24kg

TIMES TO BEAT

Beginner athlete: 16min 2sec
Average athlete: 13min 21sec
Advanced athlete: 10min 41sec
Elite athlete: 8min 1sec
Regional athlete: 6min 57sec

30 cal row
25 fs 43 kg
25 bar over burpee