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5 x 500 metres Rowing
( post your best time in the 5 sets)

A)

6rds.
4 c2b
8 push up
12 pistols alt

Rest 3min

B) speed DT

DL - H. P. Clean - Jerk

12-9-6 75kg

Rest 3 min.

10-7-4 90kg

Rest 3 min.

8-5-2 110kg

C)

20 HSPU
30 WB
40 KB
50 DU

Total time.

For time:
- 100 m run.
- 10 burpees.
- 10 wall ball shots (9/6 kgs).
- 150 m cuestas cargando balón medicinal.
- 10 pull ups.
- 10 box jumps (24"/20").
- 250 m run.
- 25 burpees.
- 25 wall ball shots.
- 300 m cuestas cargando balón medicinal.
- 25 pull ups.
- 25 box jumps.

Every 2 minutes, for 20 minutes (10 sets) of:
200 Meter Run
6 Ground to Overhead

Begin at 50% and build in weight across the 10 sets. A suggestion would be to add roughly 2-3% every set.

3 x 3 - 5 tiukka HSPU tai negatiivinen HSPU

Sen jälkeen 2 x 6 deficit HSPU boxilta / polvet boxilla

Front Squats - 5x185, 5x215, 5x235, 5x255, 2x275
BJs - 30" - 6x5reps
Deadlifts - 5x225, 5x275, 5x315, 5x365, 5x400

5 Rounds

10 DB Thrusters (20#)
10 Ring Rows
20 Double Unders

60m sprints - on track - 7x60m - 8.09, 7.78, 7.59, 7.56, 7.68, 8.00, 7.90
100m - on track - 1x100m - 14.47

AFAP
3 rounds of
400m Run
20 Thrusters 42,5/30kg
20 Hand Release Push Ups