Every 2 min
3 PC @ 75%
2 PC @ 80%
1 PC @ 85%
3 PC @ 80%
2 PC @ 85%
1 PC @ 90%

Zombie front squat 3x6

EMOM x 12:00

Min 1: 2 Turkish Get-ups R @24/16
Min 2: 30m Single Arm Front Rack Carry R
Min 3: 2 Turkish Get-ups L @24/16
Min 4: 30m Single Arm Front Rack Carry L

Tempauspäivä

A: strict pull ups 4xMax
B: For time:
10-20-30-40-50 rkb swings
Between every set
10 unbroken Kb goblet squats
10 unbroken push ups

105 min

1.Skill
TTR

2.Metcon
A. 3 RFT
36 DU
10 GHDSU
12 BBJO

B. 4 RFT
600 m run / 35 cal AB
15 m DB walking lunges 15 kg
17.20

C. Echo bike
9 x 30 s. on 15 s. off

D. 10 min easy bike

A: Bench press 5-5-5-5
B: latsdrag 10-10-10
C: db Shoulder flys 2x10
D: Db hammer curls 2x10

Rest
60 min massage

Rest day

3 rounds, each for time of:
- Run 1 mile

Rest 4 minutes between efforts.

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