Add/remove weight as necessary.

60 min
Warm up for 25 min
1.Running intervals:
1000m @ 245 s. pace - 244 s.
- Rest 3-4 min
3x800m @ 195-192-190 s. pace - 194 191 188 s.
- 300 m walk rest between efforts

E1,5MOM 10 (15min)
5x Power Clean

For Time:
14-12-10-8-6-4
Strict Pullup
DB Shoulder press
V-Up

Tc: 20min

A.
For time:
1km row
75 wall ball
50 burpee over parallette
25 burpee pull-up (bar mu/ring mu)

B.
For time:
50 ab-mat sit up (ghd)
25 hspu
50 t2b
25 hspu

3 rounds for time of

• 15 deadlifts
• 15 strict deficit handstand push-ups

♀ 205 lb., 2-in. deficit
♂ 315 lb., 3.5-in. deficit

Reduce reps and/or loading to try to finish within 15 minutes.

5 rft
10 power clean 60kg
10 burpees front barbell

Row 5x1000/2min rest

Vauhti saa olla aika lähellä 500m vetoja mitä oot tehny, kokeile! Ei ole tarkoitus olla all out-treeni

1 squat clean & jerk every minute on the minute

5 rounds “Bulger”
150 Meter Run
7 Chest-to-Bar Pull-Ups
7 Front Squats
7 Handstand Push-Ups

Emom 18: (6rds)
1)DU 10-50
2) 10 double kettlebell front rack front squat
3) rest