6 (3+3) lunge tangon kanssa, samalla tangolla heti perään 5 Back squattia temmolla 32X0

Joka minuutilla 2 split jerkkiä niskasta. 60-75%

Joka 3 minuutti (joka 2 jos haluaa haastetta enemmän) 10x back squat non-stoppina (ei levätä ylhäällä)
tangosta liikkeelle ja joka kierros 10kg lisää, naiset 5kg.

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
3 bench press on the minute for 8:00 minutes

WRK(20)
On the 5:00 x4
500m row
12 pull ups any variation or 6 muscle ups
12 kettlebell deadlift 53/35 or 70/53 x2
Score equals slowest round

Opt(12)
run 2:00 walk 1:00 x4

Finisher
60 rtw
1:00 quad stretch

Weighted chin up 3x3, 1x2

• 20 Min of:
Run @ 60-70% MHR
6 Interval of:
Run 20’’ @ max effort (run not sprint!) 40’’ @ walk
4 Min of:
Run @ 60-70% MHR

2 rounds for quality:

7 min amrap at consistent pace
30 double unders
5+5 KB swing snatches
20 m single arm farmers carry / side
7 T2B

3 min rest

7 min amrap at consistent pace
1 rope climb
2 wall walks
1 rope climb
14 med ball over the shoulder (50/40 lb)
3 min rest

For time in team da 3
25 synchro burpees
90 overhead squat 40 kg
50 synchro push up
90 push jerk 50 kg
75 synchro sit up
90 hang power clean 50 kg
100 synchro squat
90 deadlift 65 kg

EMOM 36

15 wall ball @9/6 kg
30m sled push @70kg
15 T2B
5 wall walk
15 KB front rack lunges @2x10kg
15 abmat sit-ups

10 x power snatch + snatch

60%->