Etukyykky, 6 x 5

1. ”Barbed Wire”
   4 Rounds For Time:
   400 Meter Run
   20 Chest to Bar Pull-ups
   20 Kipping Handstand Push-ups
   40 AbMat Sit-ups
   40 Air Squats

2. Odd-Object Conditioning
   3 Rounds, Not For Time:
   100 Meter Sled Push
   200 Meter Farmers Carry
   300 Meter Sled Drag

3. Midline
   Not For Time:
   3 Sets of 20 Weighted Sit-ups
   1 Set of 50 Glute Bridges
   1 Set of 100 AbMat Sit-ups

15 WB
15 sit up
40-35 du
20 cal row

10-15 wb
10-15 sit up
30-50 du’s
10-15 cal row

8 Rounds:
100′ Farmer’s Carry
160/110lbs each hand
Rest as needed

POSTAA KG.T JA TOISTOMÄÄRÄT

5 x 3 saksityöntö telineestä, 75 % - 80 %

14 min emom:
1 Halting snatch DL 3 sec paus
1 Power snatch
1 ohs
+
WPU 3RM
+
10 rft:
3x DL 110/75kg
6x ring dips

Row 4 Mins at 1:40/1:55 pace or faster
Rest 1 Minutes
Row 3 Minutes 1:40/1:55 pace or faster
Rest 1 Minutes
Row 2 Minutes 1:40/1:55 pace or faster
Rest 1 Minute
Row 1 Minute 1:40/1:55 pace or faster

21-15-9-6-3 HSPU
42-30-18-12-6 Back Rack Lunges