For time:
1 KB Swing / 20 Burpees
2 KB Swing / 19 Burpees
3 KB Swing / 18 Burpees
4 KB Swing / 17 Burpees
5 KB Swing / 16 Burpees
6 KB Swing / 15 Burpees
7 KB Swing / 14 Burpees
8 KB Swing / 13 Burpees
9 KB Swing / 12 Burpees
10 KB Swing / 11 Burpees
11 KB Swing / 10 Burpees
12 KB Swing / 9 Burpees
13 KB Swing / 8 Burpees
14 KB Swing / 7 Burpees
15 KB Swing / 6 Burpees
16 KB Swing / 5 Burpees
17 KB Swing / 4 Burpees
18 KB Swing / 3 Burpees
19 KB Swing / 2 Burpees
20 KB Swing / 1 Burpees

Rx Ketllebell 24/16kg

4 min amrap
200 metres row
20 squats
8 ttb
rest 2 mins
8 mins amrap
400 metres row
40 squats
16 ttb
rest 2 mins
amrap 12
600 metres row
60 walking lunges
24 ttb

Harjoitellaan pystypunnerrusta,

5 x 7 pystypunnerrus

2min of perfect form KB Swings. Record reps and weight.

1. Back Squat

70% 8
75% 8
78% 8

2. Conditioning

4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

3. Snatch

60% 3
65% 3
70% 3
75% 3
80% 2×3

4. Gymnastics Conditioning

Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B. 4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets

Reaktiolähtöjä

(hernepussin hakua eri asennoista, kynien siirtely kasasta kasaan)

Choose ONE of the following sports

Swim 3-4 x 400m TT, recover 4:00-5:00
Bike 3-4 x 5k TT, recover 4:00-5:00
Run 3-4 x 800m TT, recover 4:00-5:00
Row 3-4 x 1k TT, recover 4:00-5:00

Choose ONE of the following sports

Swim 30:00 @ 80%

Bike 30:00 @ 80%

Run 30:00 @ 80%

Row 30:00 @ 80%

4 rounds of:
10 KB deadlifts
12 KB Gorilla rows
10 Arch rocks
12 Renegade rows
Rest

• Push-up and row technique
• 4 rounds Push-up x10 Row 500m