110 min
Warm up for 40 min

1.Metcon
Winter war karsintalaji 1
For time:
9-15-21-27 thruster @ 30 kg
27-21-15-9 TTB
Time: 11.18

2.Strength
A. 4 sets:
3 bench press - 40 45 45 45
3+3 medball push throw

B. 3 sets:
12 DB press w/rotation - 20 20 20 lbs
12 bicep curls - 20 20 20 lbs
20 hollow rock

10min amrap:

• kahvakuularinnalleveto & työntö vuorokäsin väliheilautuksella

Kuulan paino kommenttiin.

AMRAP 7:

25 DU
10 burpees

• 5 min rest into part D3 -

For Time:
9 Ring Muscle-Ups
18 Dumbbell Squat Snatches (70/50)
7 Ring Muscle-Ups
14 Dumbbell Squat Snatches (70/50)
5 Ring Muscle-Ups
10 Dumbbell Squat Snatches (70/50)

Kilos: 30/22.5

5 rounds for time:

20 cal row
40 m sled push

Q7AV

FULL REST DAY. Tietty arkiliikuntaa ja venyttelyä mukaan jos tuntuu mut lataile akkuja muuten.

4 Sets of 6
Rest 2 minutes between sets. This is our third of four iterations in this sequence.

On the Minute x 10:
2 Box Front Squats

AMRAP 5:
1600 Meter ass bike
1 Round of Chest to Bar Cindy
AMRAP Power snatch

Rest 5 Minutes

AMRAP 5:
1200 Meter ass bike
2 Rounds of Chest to Bar Cindy
AMRAP Power snatch

Rest 5 Minutes

AMRAP 5:
800 Meter ass bike
3 Rounds of Chest to Bar Cindy
AMRAP Power snatch

Kilos:
1st Bar: 60
2nd Bar: 70
3rd Bar: 80

3 Sets For Quality:
5 Tempo Ring Rows
10 Front Rack Reverse Lunges
:20 Second Front Squat Hold