5000m row

ring skills

-Skin the cat, levers, holds..

For Time @ 75% Effort
Run 1200m
40 KBS 53/35lbs
2min Ring Plank Hold

3x
Max reps Unbroken: Strict Pull up
Rest 1min.
1min.: Max reps Bench press (60/40kg)
Rest 1min.
1min.: Max reps GHD sit up
Rest 1min.

3 + 3 TGU, AHAP

Deadlift 10-8-6-8-10 reps

Kippi leuanveto + kippi c2b treeni

Tiukka leuanveto

3 x maksimitoistot

3*5 Push press
3*5/5 Renegade Row

WT

EMOM 12 Min
Min 1 3 Bench Press
Min 2 3 Pull Up
Min 3 3 Ring Dips
Min 4 3 Chin Ups

CF/BC
Friday the 13th
26 Min Amrap

13 Pull Ups
13 Air Squats
13 Bench Press
13 Jump Squats
13 Ring Rows (underhand)
13 Box Jumps
13 Ring Dips
13 Step Ups (each leg)
13 Kettle Bell Swings
13 Burpees
13 Rope Climb or KB Deadlift
13 Wall Ball Shots
13 Ball Slams

50 Jump Rope and Suicide Sprint after each round

Warm up(0:00-8:00)
2rds
10 arm circles
10m bear crawl
10m run

Mobility(8:00-12:00)
1:00 min quad stretch

Fittrain Intervals(12)
c/o Alchemy 365
A10:
12 Rounds:
1 Tabata Interval: Goblet Squats
1 Tabata Interval: Mountain Climbers
can be done at home w/dumbbell or something weighted

Finisher
50 kneeling crunch
1:00 min samson stretch