4x10 mave

Kierto x 3, 40s sarja

Soutu
Yhden käden heilautus, 12kg kahvakuula
Pyörä
ASKELKYYKKY 15kg tanko
Dubai-vatsa, 12kg kuula

Death By HS Walk

Minute 1 : 3 m
Minute 2 : 6 m
Minute 3 : 9 m
Minute 4 : 12 m
....

Add 3m each minute until failure

For time

36 Burpee Chest to Bar Pull-Ups
63 Dumbbell Hang Snatch 32/22,5kg. Switch Arm every 5 Reps.
3000m Bike

( 10 - 18 )

A,
Complete as many rounds as possible in 9 mins of:
10 Kettlebell USA Swings, 32/24kg
10 Toes-to-bars
24 Double Unders
12 Kettlebell USA Swings,
12 Toes-to-bars
24 Double Unders
14 Kettlebell USA Swings,
14 Toes-to-bars
24 Double Unders
...
Continue adding 2 Kettlebell Swing and Toes-to-bar reps each round until time expires.

Athlete Instructions
Goal
4+ Rounds

B,
3 rounds for quality of:
10 Landmine Rotations
Suitcase Carry, pick load, L 15m/R 15m
10 L/10 R Side Plank Pulses

A: snatch 5x1 @90-95%

B: clean & jerk 3x1 @85-90%

C: clean pull max

EMOM 15
A) row
B) skierg
C) air bike

Score: yhteenlasketut kalorit

1st set
3 rounds

10 x lunges
20 x Sit ups
2x8 x kb kulmasoutu

2nd set
3 rounds

10 x hip thrust
20 x russian twist
10-15 s pull up hold

For time

3-9-15-21-15-9-3

Deadlift 65/95kg
Box jumps 20/24"

Overhead Triceps extensions: 3 x 10-12. Rest 60s
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.

3 rnds of
20s. assault bike ( built up effort every round)
5 box jumps
7 ring rows
10 air squats

---

Every 2 mins for 8 mins do:
20 Wall Balls
-- then --
Every 1 min for 6 mins do:
15 Wall Balls