32 * Thrusters
32 * Deadlifts
32 * Box Jump
32 * Wall Ball
32 * Pull Ups
32 * Front Squats

Rx 50/30
(ball 9/6)

Weighted reverse lunges 4x14 reps

Weighted chin up

A,
Complete as many rounds as possible in 12 mins of:
4 Ring Muscle-ups
8 Box Jumps, 75/60cm
12 Dumbbell Snatches, 32/22,5kg
50 Double Unders

Goal
4+ Rounds

B,
4 rounds for quality of:
10 Toes-to-bars
See-Saw Plank, 20 secs
10 Hip Extensions
Superman Hold, 20 secs
Rest 1:30

1 mile run

160 min
Warm up for 15 min

1.WL
Every 3 minutes x 4
1 Clean + 1 Jerk
x 75-80 % / "1 rep in the tank"
- 55 55 57.5 57.5

2.Metcon
A. AMRAP:
2, 4, 6...
HPC @ 60-65 % PC 1 RM - 40 kg
KCTB
Reps: 7 CTB at round of 10 reps

B. 6 RFQ:
10 bfly
15 cal bike

C. 5 RFT:
1 rope climb
40 DU
8 cal echo bike
8 TTB
Time: 12.40

D. 10 RFT:
3 PC - 43 kg
3 BOB
Time: 4.21

3.Strongman
10 rnds:
15 m sled push on floor - 90 kg

Row
Abs
Back extension and pass trough
C2
Shoulder taps

5 sets of 5 reps

Go every 2:30

365 kaloria echo bike aikaa vastaan