10-8-6-8-10

4 Sets of 6
Build to a moderate. This is in place to further prime our hips for the following heavier thrusters.

Aikaa vastaan:

• 300cal SkiErg - 30sek työ / 30sek lepo

2rds
20 mountain climbers
10 single leg deadlift
20 plyo jumps
10 side plank punch thru

WRK(10)
50 heavy rope, jump rope, double unders
100m run
40 sit ups
100m run
30 push ups
100m run
20 russian kbs
100m run
10 pull ups
100m run

Finisher
100 flutters
1:00 samson

85 min

1.Aerobic work
For 75 min: 3 min run/1 min walk
PK1-PK2
12.5 km
6.14/4.21 min/km

2.Strength
5 rounds of:
10 push ups
20 hollow rocks

Wall walk to HS kick
Wall walk to HS hold
Kick to banded HS
Wall walk to HSW

10 kierrosta:
- 10 cal assault bike
- 11 cal SkiErg
- 12 cal Bike-erg
- 13 cal Row

5 rounds

5-10 push ups
15 abmat situps

Four sets of two reps of box jumps as high as possible

4 rft:

60 DU
10 thrusters @70kg