“ Drag Race ”
Teams of 2 ( You GO , I GO )
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
- INTO -
150 Wallballs @9/6kg
- INTO -
5 Rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Round 1 = 50/35kg
Round 2 = 60/42,5kg

Timecap : 30 mins

3 ROUNDS
1 min run
15 sit-ups
10 burpees
15 V-ups
20 Wallball Thrusters
6 Turkish Get ups
1 min run
Plank med ball roll x20
-:45 sec rest between rounds-

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

700/500 Meter Row

3 Rounds:
7 Deadlifts 50/35kg
7 Toes to Bar

7 Push Presses 50/35kg

Etukyykky 5 x 60 kg
Kelkka 70 kg x 5

Shouder press dumbbell 10-10-10-10

AM: 40 min
60 s. run/60 s. walk
5.65 km, 7.10 min/km
HR 129/153

PM: 80 min
Warm up for 20 min

1.MU
- Drills
- MU 16 x 1

2.Gymnastics capacity
- Not done

3.Gymnastics accessory
- Not done

Kehonhuoltoa

A. In five minutes
800 m run or 65/50 cal row

B. 5 min amrap
30 double unders
15 KB swings
8 burpee pull ups
Rest 90 s between intervals. Alternate A/B for a total of 6 intervals.

6x3 50-70%
6x2 70-80%
4x1

In twenty minutes Push Press 3RM