44 minutes of fun.
7-1, emotm, wall climbs.
Rest 2 minutes,
20 minutes fat Cindy, 11 rounds.
Rest
10 minutes, group of 5, all plank while one does 3 strict ring dips and 6 strict deep dips.

For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

3 rounds for time of:
30 pull-ups
400-meter run

15 x
250 row
Ja cindy (leuat vastaotteella)

Deadlift
1 x 7
1 x 5
1 x 3
1 x 5

79%/4
84%/1
79%/4
87%/1
79%/4
90%/1

Warm up(0:00-10:00)
10 knuckle draggers
10 pvc pass through

10 inchworms
10 pvc halo

10 banded walks
10 pvc press

10 Turkish get ups

Mobility(10:00-15:00)
1:00 min couch stretch per
:30 sec shoulder distraction

Pointers/Skill(15:00-20:00)
single/double unders-wrist in front, control the pace,
shoulder to overhead- use hips to drive dumbbells

Weightlifting(15)
1rm strict press

Fittrain(20)
6rds
200m run
80 single unders) challenge up-40 du's
10 shoulder to overhead 50/30-challenge up 90/60

Opt(12)
3x5 ghdsu
3x5 bk ext

FT Float
3rds
7 strict hspu
7 toe to bar

Finisher
40 w-raise
80 knee tap crunch
1:00 min chest opener

• 6,8km lenkki (reipas kävely/hölkkä)
• 40min putkirullailu/venyttely
• Tempaus lattiasta: 3 x 2 / 25kg 3 x 2 / 28kg

5 RFT

• 10m prowler push 60kg added
• 10 T2B
• 10 Wallballs
• 10 Pullups

5000m Row