50 KB swings 24kg/16kg, 2 rounds of zigzag sprint

For time

• Accumulate 2 minutes of an L-sit hold
• 6 legless rope climbs to 15 feet
• 12 snatches
• Accumulate 2 minutes of an L-sit hold
• 12 rope climbs to 15 feet
• 24 snatches

♀ 95-lb barbell
♂ 135-lb barbell

7x100m @100%, 60 sec rest/active recovery= slow rowing between sprints.

7x100m row @100%, 60sec rest/active recovery = slow rowing between the sprints.

For time:
50-40-30-20-10 reps of
Double unders (DU's)
Sit-ups

3 x 300 m soutu + 10 vauhtipunnerrusta

3-4 Sets:
10/10 Double Kettlebell Front rack deficit step back lunges (Do all 10 reps on one leg then switch). Use a 25 or 45# plate for your deficit.
10 Double Kettlebell Russian Swings
100 ft Double kettlebell overhead carry
You don't have to use the same KB weight for all movements.

6 min tabata of your choice

Rengastaitoja

-MU progressio
-Pikkukippi renkailla
-Iso kippi
-MU kääntö jalat maassa

Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa

12 min AMRAP

12 lisäpainoaskelkyykkyä valassa
12 boxihyppyä
12 Abmat vatsaa lisäpainolla