6x3min, 3xA 3xB, do as fast you can every 3min

A:
12 cal assault bike
6 power clean

B:
12 cal assault bike
9 pullup

Weighted pullup 3 RM, then max reps without weight

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

3 x

10 DB Split squats L/R 2x25kg
20 supermans
10 banded windmills L/R

On the 2
3x clean
5 rounds

Single leg deadlift 4x10 2 min off

A1. Leuanveto myötäotteella 4 x 8 V.1/60s
A2. Kahvakuula pystypunnerrus korkeasta polviasennosta 4 x 8/8 V.1/60s

B1. Tankosoutu vastaotteella 3 x 10 V.1
B2. Käsipainopenkkipunnerrus lattialla 3 x 10 V.1

C. Polvennosto roikkuen 4 x 6-12

3 rounds
1:00 jump rope
10 walking lunges
:30 Sampson stretch right side
:30 Sampson stretch left side

Strength
Back rack reverse lunges
E2MOM x 6
12 reps (6 per leg)

• aiming to add weight 2-3 times throughout

3 rounds for time of

• 800-m run
• 21 toes-to-bars
• 12 deadlifts

♀ 185 lb. ♂ 275 lb.