7 x 1 Sprint
Send Off 1:30

20 min AMRAP

20 Wall Ball9/6 kg
20 KBS 20/16 kg
20 DB Snatch 22,5/15 kg
20 Sit-ups
20 Cal row

kovatonkovii

verstaanjengi

A, Warm Up
15 Band Pull-Apart x 2 rnd
poi
3 Rnd
10 S-Arm DB Clean and Jerks
10 Sandbag Squat
poi
15 Band Pull-Aparts (Palms Up) x2 rnd

B. Forza
Back Squat
3×3 @85%

C.
Skill – For Time

15 Set di 3/5 Unbroken Strict HSPU

D.
For Time
Row 1000mt
10 Clean and Jerk 60/40kg
Row 800mt
20 Clean and Jerk 50/35kg
Row 400mt
30 Clean and Jerk 40/25kg

3 kierrosta, maksimimatka tai toistot

Superkids:

30 sek farmarikävelu
30 sek toes to bar
30 sek säkinkanto
30 sek vauhtipunnerrus

Ninjat
1 min farmarikävely, kahvakuulat tai levypainot
1 min säkin/kahvakuulan kanto
1 min varpaat tankoon
1 min vauhtipunnerrus

EMOM 12

1 minute : 4 High Hang Power Clean
2 minute : 3 Hang Power Clean ( above knee )
3 minute : 2 Power Clean

Ohs 10 min otm
1 min 2 reps
2 min 4 reps
3 min 6 reps
4 min 8 reps....
When you fail, start go down

15 minute warm up
5 700 meter hills at 3:10
4 200 meter hills under 1 min
15 min cool down

• 5 Sets of:
Rope Climb 2-4 reps touch n’go
Select variations (Standard, Legless, Strict Legless, L-Sit)
Rest as need each sets

Banded Pull-throughs: 4 x 25. Rest 60s.