(alkulämpät: karhu x2, ankka x2, rapu x2)

Maastaveto 2x6x70%

Pystypunnerrus 3x10

Suorinjaloin mave 3x10

Goblet-kyykky 3x10-15

Valakyykky

3 x 3

3 Giant Sets:
7 Renegade Rows
Max Effort Ring L-Sit
Rest 2 Minutes Between Sets

3 Giant Sets:

30sec Hollow Hold
50 DU's
15m HSW
Rest 2min.

Deadlift 10-8-6-4-2 reps

Practice SLIPS for 30 minutes.

• 15 Interval of:
Assault Bike 1:00 @ 105-110% MAP
0:45 @ very easy pace
MAP = Kcal pace/min sui 10:00 @ max Kcal. Se nel test dei 10:00 @ max Kcal hai fatto 100 Kcal,
il tuo MAP è 10 quindi in questo lavoro devi tenere un pace/min pari a 11-12 Kcal.

20 min AMRAP

56 DU
28 käsipainotempausta
14 boxin yli hyppy

10 Min amrap

Buy in: 800m run

Amrap for the rest of the 10 minutes:

• 12 Pullups
• 4 Devils press 2x15kg dumbbells

Your score is the total amount of reps performed, not including the row

Start from 30kg. Do 1 rep Snatch until fail. Follow 1 rep clean similarly. Finally, deadlift until fail.

Every minute 1 rep - add 5kg every round.

2 Rounds fore time
66 cal rowing

66 wallballs

66 sit-ups

66 kb swing

66 shuttle runs

66 push press