3 rounds for time:

20 bike erg
15 kb swing
10 kb goblet squat

VX7A

Weighted Dip 3x4, 1x10

5 - 3 - 1+ @75-85-95% (+5kg edelliseen)
laske painot: 90% of 1RM

Section duration: 40 mins
Athletes stay at each zone for 8 minutes, with 40 seconds at a station followed by a 20-second switch.
Each athlete performs 4 rounds at each station before moving on.
Once athletes leave a zone, they do not return.

Rep/Interval Scheme: 40s Work/ 20s Rest, 40 Rounds
Zone 1

A - Hot Feet Sprawl, B - Row Sprint

00:40
Hot Feet Sprawls
00:40
Row Sprint

Zone 2

A - Plank, B - Sled Pull

00:40
Crucifix Plank
00:40
Arms Only Sled Pull

Zone 3

A - Pushups, B - Skierg Sprint

00:40
Narrow pushup
00:40
Sled push

Zone 4

A - Swings, B - Plank jacks

00:40
KB Gunslinger Swing
00:40
Alt Plank Jacks

Zone 5

A - Clusters, B - Hollow Body Flutter Kicks

00:40
DB Clusters
00:40
Hollow Body Flutter Kicks

superset, 5x
1.5 pull up w. slow eccentric ohase
5 bent over row

For time

• 30 single-arm Russian kettlebell swings, right arm
• 30 single-arm Russian kettlebell swings, left arm
• 30 kettlebell goblet squats
• 20 single-arm Russian kettlebell swings, right arm
• 20 single-arm Russian kettlebell swings, left arm
• 20 kettlebell goblet squats
• 10 single-arm Russian kettlebell swings, right arm
• 10 single-arm Russian kettlebell swings, left arm
• 10 kettlebell goblet squats

35' AMRAP w. partner

600m row
50/50 DU
40 H2H KB swing @ 24/16
30 partner wall ball
20 burpee pull up
10/10m bear walk

1 round for time, every 6 min.
5 snatch 60 kg
10 ttb
15 push up
30 cal row

Rsst of time rest

5 - 5 - 5+ @65-75-85% (+5kg edelliseen)
laske painot: 90% of 1RM

3 - 3 - 3+ @70-80-90% (+5kg edelliseen)
laske painot: 90% of 1RM