25cal Bike Erg between sets.

6 (3+3) lunge tangon kanssa, samalla tangolla heti perään 5 Back squattia temmolla 32X0

Snatch Pull 4x4 reps

Joka minuutilla 2 split jerkkiä niskasta. 60-75%

Joka 3 minuutti (joka 2 jos haluaa haastetta enemmän) 10x back squat non-stoppina (ei levätä ylhäällä)
tangosta liikkeelle ja joka kierros 10kg lisää, naiset 5kg.

25 Plate Thrusters (bring it down from rack position+3)
25 Wipers
25 Double Unders (Unbroken)
1 Round Farmers Walk with 2 plates (drop the plate 5 Burpees)

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec pigeon per

PWR(12)
3 bench press on the minute for 8:00 minutes

WRK(20)
On the 5:00 x4
500m row
12 pull ups any variation or 6 muscle ups
12 kettlebell deadlift 53/35 or 70/53 x2
Score equals slowest round

Opt(12)
run 2:00 walk 1:00 x4

Finisher
60 rtw
1:00 quad stretch

• 4 Sets of:
GHD Sit Ups 10 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Rest as need each sets

Biking outside for 89 mins (32,1 km)

5-5-3-3-1-1-1