Aikaa vastaan:
18 Käsipainotempaus vuorokäsin
18 Burpee käsipainon yli
14 Käsipainotempaus vuorokäsin
14 Burpee käsipainon yli
10 Käsipainotempaus vuorokäsin
10 Burpee käsipainon yli

400m run or 500m row

3 rounds
10 ring rows
10 push ups
10 squats

5 серий
*5 ПСШНС 69%

*2-3-2-2-3 строгие до груди

More Fun With Teams”

30 Minute Partner AMRAP

One Person Runs 400m while other is working. When person is done with 400 they pick up where other person left off:

-10 Chin Ups

-15 Power Cleans 135/95

-30 Med Ball Sit Ups

5 rds:
Max reps Bench press (Bodyweight)
Max reps Strict Pull up

Rest Max 1min. between movements.

3 kierrosta

21 box jump
15 DB front rack lunges
9 C2B

OPTIONAL Additional Conditioning Session
If you have the ability to perform two sessions in one day, and you identify yourself as someone who is stronger than they are well-conditioned, add in this optional work. Preferably this work would be performed early in the day, at least 3-4 hours prior to today’s primary work.

Row 400 Meters
Rest 60 seconds
Row 600 Meters
Rest 60 seconds
Row 800 Meters
Rest 60 seconds
Row 800 Meters
Rest 60 seconds
Row 600 Meters
Rest 60 seconds
Row 400 Meters

3min amrap
15 TTB
15 OHS 40/30kg
Amrap row for cal
3min rest
3min amrap
12 TTB
12 OHS 45/32,5kg
Amrap row for cal
3min rest
3min amrap
9 TTB
9 OHS 50/35kg
Amrap row for cal
3min rest
3min amrap
6 TTB
6 OHS 60/40kg
Amrap row for cal

Polvelta Panda Pull + Tempaus polvelta

3 x (1+1)x70%, 3 x (1+1)x75%, 2 x(1+1)x80%

Te Mave + Tempaus

2 x (1+1)x65%, 2 x (1+1)x67%, 2 x (1+1)x75%, 2 x (1+1)x80%

VAPU 3 x 3 x 80%

Etukyykky, stoppi alhaalla
3 x 2 x 80%

10 Rounds For Time:
200 Meter Run
1 Power Snatch (155/105)
3 Bar Muscle-ups
5 Strict Handstand Push-ups

KILOS
70/48