Saturday

5 rounds:
100' Mixed DB carry (One DB overhead, one DB in the front rack), switch arms at 50'
50' DB walking lunge (DBs at sides)

EMOM20: (Each minute is 45 seconds of work with 15 rest)
Min 1: Man makers

Min 2: Farmers handle hold (AHAP)
Min 3: Double unders or single unders
Min 4: Sand bag bear hug hold (AHAP)
Min 5: Rest

Bent over barbell row (supinated) 15-15-12-12 reps

7,5 km ski for time

A: Squat
1 set every 2 mins
6 Back Squat + 3 front squat
5 Back Squat + 4 front squat
4 Back Squat + 5 front squat
3 Back Squat + 6 front squat
2 Back Squat + 7 front squat

B: 21-15-9
Single arm OH Squats
C2B Pull ups

Harjoitellaan kippiä

*kippileuka
*kippivarpaat tankoon

5 kierrosta aikaa vastaan:

300 m soutu
300 m juoksu

Leikki: pizzalähetti ja mobility

Tabata 6x20/10s
selänojennuspito

12min amrap
4 burpee ja laatikon ylitys
6 istumaannousu
20m karhukävely

loppuvenyttelyt

10 rds of
10 one kb floor clean & jerk
10 alternated one kb row
20 one kb am swing

Male @ 24kg
Female @ 16 kg
Time Cap 20'