50 strict pull ups

6 RFT

• 20 DB Snatches 22,5kg
• 2 Legless Ropeclimbs

10 KB deadlift @ 20
10 jumping pull ups
10 box steps ups @ 30inch
200m row

Skiergo 10x250m

rest 90s between sets

For time (cap: 40 min):
100 T2B
10 Back extension
80 Burpees
20 Back extension
70 Sit ups
30 Back extension
60 Push ups
40 Back extension
50 Hollow Rock
50 Back extension
40 HSPU
60 Back extension
30 Kb Swing 32/24kg
70 Back extension
20 V Ups
80 Back extension
10 Lounge Dumber 20/10kg
100 Back extension
300 DU

Lisäpainoleuka, myötäote

5 x 3

Skaalaus:

3 x 3 negatiivinen leuanveto + 3 x 3 kumpparileuanveto mahdollisimman ohuella kumpparilla

50 burpees
40 american swing @24
30 push press
40 american swing
50 Burpees

5 x 1 snatch complex

Squat snatch + hang squat snatch + over head squat

10 rounds for time of:
- 3 deadlifts
- 1 back tuck

40 mins cardio with interval
1 min row
1 min ski
1 min AB
1 min rest

First 2 rounds warm-up on steady pace
3rd round full speed
4th - 8th steady pace
9th round full speed
10th round cool down on steady pace