5 kierrosta

1 köysikiipeily
7 burpeeta
10 käsipainothrusteria

4min Amrap
10 x WB
10 x Box Jump

2min rest

4min Amrap
20 x DU
10 x Sit Up

2 min rest

12cal Row
6 x Rower over Burpee

5 rounds

3 x raakarive + 20 sek pito vastaanottoasennossa
3 x negatiivinen rengasdippi + 10-20 sek pito dipin yläasennossa
3 x tiukka toes to bar + 10-20sek pito L-sitissä

Metcon (time)

Each set for time:
Minutes 0:00-6:00
1000/800m row

Minutes 6:00-12:00
2000/1600m bike

Minutes 12:00-18:00
1000m/800m row

Minutes 18:00-24:00
2000/1600m bike

10 ► Push Press
10 ► Burpees Over Bar

Max rounds in 10 minutes
50m Farmer's walk (AHAP)
10x Pull-ups
50m Farmer's walk
10x Push-ups

Tempo Deadlift 4- sec. 6 Eccentric Lower

5x5, every 3 minutes.

• Add more weight every round.*

Every 6 minutes, for 18 minutes for times:

Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches 22,5/15

40/30 Push-Ups

• 5 X 2 Min Running Clock of:
Burpees over the Row 10 reps
Row 150/125 m
Burpees over the Row max reps in time remain
2:00 rest each Running Clock

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps