Row 2000m
Pistol squat 50
Hang clean 30

5 min rest

Karen
Wall ball 150

Rest day
60 min massage

4 ROUNDS FOR QUALITY:

50m OH walk (sandbag)
60s plank (weighted)

50m Farmer’s walk

60s active hang

5runder
50 steupbox 20" m 15kg stang
10 dl 2 x 24kg kb
50 steupbox
10 dl 2x24kg kb

3rounds:
20reps wall ball shot
8reps row on two rope as handle
14 sit tru

5 x 1 ring pull up / strict MU

5 x max time ring support hold

5 x max time L-sit hold on a box

4x4min, 2min rest between
(A+B+A+B)

A: Run 400m + remaining time
AMRAP of: 5 Power Snatch, 10
Push-Up, 15 Air Squat

B: Row 500/400m + remaining
time AMRAP of: 24 DU, 6
Thruster

Overall RPE 4, very heavy
breathing.
Target: 2+ rounds both AMRAPS

4 rounds

70 DU
15 toes to bar

*Tempaus sylistä - tekniikka kepillä / kevyillä painoilla

5 x 3 tempaus sylistä

*Valakyykkytekniikka
*PEP-tekniikka & skaalaus

Eilinen/lepo