maximi mave rästi

3 rounds:
10 pistols alternating
6+6 kb snatch 24 kg
20 m waiters walk 20 kg

Podipilding

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 3111
Station 2 – Stationary or Ring Dips x 15 reps @ 2111
(use assistance if you are unable to keep this tempo for the full 15 reps)

B.
In teams of two, alternate sets to complete four each of:
20 Russian Kettlebell Swings
Run 400 Meters

C.
Three sets of:
Supine Ring Row x 10 reps @ 2111
Rest 30 seconds
Hollow Holds x 40-60 seconds
Rest 30 seconds

A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Unsupported L-Seated Dumbbell Press x 8 reps @ 2111
Station 2 – Supinated-Grip Barbell Row x 6-8 reps @ 2111
Station 3 – Alternating Reverse Lunges with Dumbbells x 20 reps

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Goblet Squats
100 Meter Run

COMPLETE AS MANY REPS AND ROUNDS AS POSSIBLE IN 20′ OF::

100 Double Under
80 Box Jump Over 60/50 cm
60 Pull Up
40 Hang Squat Clean 60/40 kg
20 Burpees

Focus: Pull Up & Bar Muscle Up Skill Work (15 Minutes)

Metcon: 5 Rounds:
- 200M Run
- 5 Sumo DL – L1 155/105, L2 205/135, L3 225/155
- L1 - 10 Ring Rows, L2 10 Pull Ups, L3 10 C2B
- 15 Sit ups

Score = Time

14 min am rap
50 skips
25 kb swings
20 push ups
15 sit ups

4 min rest

8 min amrap
50 skips
20 kb squats
20 kb lunges

3 RDS OF.

400m run
8 dips
10 push ups
6 L pull ups
8 knees to elbows
10sit ups

FINISH WITH

20 tricep pull downs
20 bicep curls
(rope grip)
400m sprint
(as fast as possible)

Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.