• 3-3-3-3-3 of:
BB Front Squats
3 @ 8 RPE (-5%) (Load Drop)
75% 1RM 3 reps
80% 1RM 3 reps
85% 1RM 3 reps
80% 1RM 3-3 reps

2min. ON / 2min.: OFF:
50 DU's
6 Power Snatches (50/35kg)
Max cal Row/Bike/Run in remaining time.

• Ohjeistus:
• Laitteelle tulisi jäädä aikaa noin minuutin verran.
• Skaalaa toistoja tarvittaessa alas.
• Kuroman tangossa tulisi olla sellainen, että kykenisit suorittamaan 6 toistoa pääasissa putkeen.

15 Deadlift 80/50kg

30 WBS

45 Sit Ups

3 rounds for time of:
Run 400 meters
30 squats
52.5KG push press, 20 reps

Souda tunti, tulos metreinä.

Active recovery
60 min swimming

For time: 1-2-3-4-5-6-7-8-9-10
*Deadlift, 60 % of 1 RM
*Wallball, 20/14lbs

Buy in: 10 min row
100 double-under
20 hang power clean 42,5/30kg
80 air squat
20 power snatch 42,5/30kg
60 sit-up
20 overhead squat 42,5/30kg
40 push-up
20 thruster 42,5/30kg
20 pull-up
100 double-under
Cash out: 10 min row

E2M for 30 min:
1 – 400/300 Meters of Rowing
2 – 20m Walking Lunges with KB/DB Farmer’s Carry
3 – 30 Alternating prison step ups

TC 6 min

A) 600M ROW FT (Vyr, Mot, Vyr 35+)

B) AMRAP: V / V 35+ Mot
6 TTB 6 TTB
4 PULL UPS 4 PULL UPS
2 BAR MU 24 DU
24DU