400m per partner, 50m at a time. Partner not pushing carries plate 25kg
Sled weight 100kg

15mins of low intensity movement.

Bike 30 intervals of 30 seconds on / 30 seconds off. Max distance.

21-15-9 reps for time of

• Deadlifts
• Inverted burpees

♀ 185 lb. ♂ 275 lb.

A: 8min emom
1-3 box jumps
B: Back squat 5rm @RPE 7 + 2x5 @90%
C: Clean pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x8
D2: DB powell raise x8-12/arm
E: Superset
E1: Isometric copenhagen adductor exercise x30sek/ben
E2: Banded ab crunches xMax

3 Sets:
6 Single Kettlebell Lateral Box Step-ups (Each Side) @ 24kg
:20 Second Hollow Hold
200' Single Kettlebell Farmers Carry (change at 100') @ 24kg
Aim is to better last week. We repeat primers on the second week, with a new set on the third week.

0:00 - 10:00
1 Pegboard Climb
5 Dead Stop Strict Deficit Handstand Push-ups (4"/3")
10 Pausing Pistols

10:00 - 20:00
3 Pausing Strict Chest to Bar Pull-ups
6 Inchworms
9 Strict Toes to Bar
12 Pausing Hip Extensions

2-person partner deadlift

3 Rounds:
80 Meter sled sprints + 10kg plate
10 Power Cleans (155/105)
500 Meter Row
10 Push Jerks (155/105)

Row

6x12 minutes, rest 3 min

Käytä sykemittaria. Koko soudun ajan souda 82-87% maksimisykkeestä.

Tätä soutua EI VOI soutaa oikein ilman sykemittaria!