3 RFT

Row 300 meters
20 Wallball shots, 20/14# ball
10 Pull-ups

5 x max matka käsilläkävelyä

joka kaatumisella 400 m soutu kevyesti palautellen

Skaalaus: käsilläkävelyä 3 yritystä tai max reps face palmeja

Tulos on metrit mitä on edetty (1 m = 1 Rep)

Pre workout
10x1 deadlift 325#
For time;

800m run
400m run backwards
800m run

400m run backwards

30 on, 30 off x 20 rds
2978 m
-tough, good workout...butt burning by end

7 minute AMRAP:

-Burpees

A. Press 2-2-2 rest 2 min
B. Push Press 3-3-3 rest 2 min
C. Push Jerk 4-4-4 rest 2 min
+
7 Rounds
PC TnG x 5 (start at 135lb and build) rest 10 sec
AMRAP UB T2B
rest 1 min

A. 115, 135, 155
B. 155, 185, 205
C. 185, 205, 225
+
135 (21)
155 (12)
165 (12)
175 (12)
185 (12)
195 (10)
205 (10)

5 rounds of "Suicides" (20 second all out sprints)

5x Barbell Complex consisting off

Deadlift
Hang Clean
Front Squat
Push Press

95#-115#-115#-115#-115# (broken sets)

5 Rounds of:
12 KB swing at 50#
12 butterfly situps

04:11

12 db hang cleans (6left+6right) 22,5kg
12 ttb
12 db shoulder to overhead
12 pull ups

Mave 7x3

6 Rounds (70%)
1k row
rest 1 min

3:55
4:01
3:56
3:58
3:56
3:53