5 x 5 push press
- leave 1-2 reps in the tank
- rest 3 min btw sets

8 Step back lunge AHAP (4/4)

For time:
300m row
30 pull up
300m row
30 push up
200m row
20 pull up
200m row
20 push
100m row
10 pull up
100m row
10 push up

Target under 10min, Time cap 16min (Scaled reps 18-12-6, row is same)

E4MOM x5

20/14cal row
8 hang power snatch 40/30kg
8 bar over burbee

(Target under 2,5min)

5 kierrosta aikaa vastaan:

• 5 push jerk (N 35kg / M 50kg)
• 10 toes-to-bar
• 1 köysikiipeily

For time:
21-15-9
double kb front rack squats (pick weight)
burpee

tc 7min

5 kierrosta

20/16 cal laite
40 tuplanaruhyppy

Aikaraja 12min

Madridin kisan 5 laji, aika hyökätä ja kokeilla miten keuhkot kestävät!

For Time Team of 3

One work, Two rest

2000m row
50 wall balls 20/14p
40 power cleans 60/42,5kg
30 HSPU

1500m row
40 wall balls 20/14p
30 power cleans 70/50kg
20 HSPU

1000m row
30 wall balls 20/14p
20 power cleans 82,5/60kg
10 HSPU

TC 37

Deadlift 8x5@80-90%

Front Squat 5x3 @75-85% of 1RM