2 Sets of:

500mt Row ALL OUT, rest 2’
400mt Run ALL OUT, rest 2’
20/15 Cal AB, rest 2'

800m pyöräily
12 leukaa
24 boxihyppyä 50 cm
Postaa kokonaiaika

7 Rounds:
10 Sandbag Reverse Lunges, 5 each leg (Zercher Carry)
10 Sandbag Power Cleans, 5 each shoulder
20 Lateral Hops over Bag (1 Jump = 1 Rep)
200 Meter Row
1 min rest

For quality and load
15-12-9
good mornings
weighted box step ups
slam balls

A: Back squat 3x5
Same weight on all 3 sets
You should be abel to do 3-4 more reps on the first set
2-3min rest between sets

B: 5rounds:
5 Thrusters 55/37,5kg
7 Ball slaam
9 Burpees
12 DU
1min rest

12-9-6-3
Power cleans 155/105
Strict ring dips

800 meter row

3 Clean and Jerk / 105
7 kettlebelll over head swings / 53

8 minute amrap- 5 rounds plus 1

Max rounds in 8 minutes
10x Back squat (rx 60-70% 1RM)
40m Farmers walk (rx 2x24/16kg)

8-6-4-2-1-1 reps
2 sec in down position

5 rounds
20 squat
10 rev. bench
10 mtn climb plank each leag
50 jump rope

had a few very short breaks to talk to lincoln and doth