Takakyykky 8x3@85%

Tempaus 3x3@75%, 2x2@80%

Rive + työntö 2x3@75%, 2x2@80%

Korkea Te-veto 1x3@70, 2x3@75%

For Time:
Row 30 Kcal
Handstand Walk 30 m
BB Squat Clean (100/70Kg) 10 reps
Handstand Walk 30 m
Row 30 Kcal

For time

If the dumbells are NOT available to you in the prescribed weights, change it up and note in comments

30 Cal Row
2 rounds :
15 Power Cleans 15kg DBs
15 T2B

24 Cal Row
2 rounds:
12 Power Cleans 17,5kg DBs
12 T2B

18 Cal Row
2 rounds:
9 Power Cleans 20kg DBs
9 T2B

12 Cal Row
2 rounds:
6 Power Cleans 22,5kg DBs
6 T2B

6 Cal Row
2 rounds:
3 Power Cleans 25kg DBs
3 T2B

E3.5momx1/5/1/5/1/5
5rep@70%
1rep@80-90%

5 rounds:

20 kettlebell (45 lbs)
30 sit-up
400m

Home to Bethel

Jokaisella alkavalla minuutilla 2xlattiapunnerrus

15min running clock
3rft
5 Power snatch 135#
10 pull up
5min mark
3rft
5 power clean 135#
12 ring dip
10min mark
1km row

4:00
2:56
3:39

Friday 13th October 2017

3 sets:

3x (30-meter max effort sled push or pull sprints (185/135lbs) with 1min rest between reps)

3x (300m run with 30sec rest between reps)

Rest: 3-4min between sets

Workout Details: Push or pull sled 30m at max effort, rest 1min, push or pull sled 30m, rest 1min, push or pull sled 30m, rest 1min, run 300m, rest 30sec, run 300m, rest 30sec, run 300m, rest 3-4 minutes, repeat for a total of 3 sets.

Hang Snatch, four doubles.