8x25m luggage carry 32kg
100 AS/plank hold
90 pull ups/ Superman hold
80 sit-ups/ wall sit hold
70 burpees/ hang hold
60 push ups / hand stand hold
50 TTB / hollow rock hold
4x farmer together 24 & 16 kg

Muutama työntö ykkösinä

Tempausveto 5 cm koroke jalkojen alla 5 x 4-6

45 min ajan
3k soutu
200 du
1600m run

L sit Chin-ups (strict):
BW * 8 = 680
BW * 8 = 680
BW * 8 = 680
TOTAL = 2,040

Seated Tricep Barbell Push:
20kg * 8 = 160
25kg * 8 = 200
30kg * 8 = 240
TOTAL = 600

Seated Dumbell Curl:
14kg x 8 = 224kg (each arm)
18kg x 8 = 288kg
18kg x 8 = 288kg
TOTAL = 800kg

Weighted Dips:
BW + 20kg x 8 = 840kg
BW + 25kg x 8 = 880kg
BW + 30kg x 7 = 805kg
TOTAL = 2,525

Incline Hammer Curl:
16kg x 8 = 256kg (each arm)
16kg x 8 = 256kg
16kg x 8 = 256kg
TOTAL = 768kg

Tricep Kick Backs:
10kg x 8 = 160 (each arm)
10kg x 8 = 160
10kg x 8 = 160
TOTAL = 480

Towel Cable Hammer Curl:
18.75kg x 8 = 150
21.25kg x 8 = 170
23.75kg x 8 = 190
TOTAL = 510

Towel Cable Tricep Push Down:
18.75kg x 8 = 150
21.25kg x 8 = 170
23.75kg x 8 = 190
TOTAL = 510

TOTAL= 8,233

6 rounds

1′ Wall Ball
1′ Double Unders
1′ Burpees
1′ rest

Barbell high pull 4x8 reps

4 rounds

8 strict HSPU
6 pull up behind neck
4 skin the cats
8 GHD sit up

18 Min AMRAP
3 Snatch 115/80
3 Lateral BB Burpees
6 OHS
6 Lateral BB Burpees
9 Power Snatches
9 Lateral BB Burpees

8-6-4-2-4-6-8
Shouldering
Run 200m after each round.
No time element, just get the work done.