50 box over burpee for time

WU
Over olla lyhyt

2rds
6 Burpee
6 Squat Jumps
6 sit ups

5 x 5 V.1-2

Jalat 10kg levypainojen päällä. Pysäytys aina maassa, mutta pidä jännitys koko pysäytyksen ajan.
3min lepo sarjojen välissä.
Voit käyttää remmejä.

Kangaroo Flow video
10m 4-Step Walk video

3mins Easy Assault Bike
(then)
AB Sprint 10sec @ 90% +
every 60sec x 5
*turn on your power and brain with this - build up and try to get some max wattage by the last set

Scaled “Amanda”
9-7-5 reps for time
Pullups
Ring dips
Squat snatches

Push press 3 RM, then 3x3 @ 90%

On the 4:00 x 4 Rounds:
50 Meter Sled Push
50 Meter Double Farmers Carry (70’s/50’s)
50 Meter Strongman Sandbag Carry (150/100)

Kilos:
Dumbbells:32’s/22.5’s
Sandbag: 68/45.5

A,
Prowler Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

Use a relatively heavy load.

B,
5 rounds for quality of:
Row, 500 m
10 Burpee Over Rowers
5 Strict Pull-ups
10 Z Press, pick load

Z Press- moderate load

Complete at a RPE of 6-7/10.

C,
Banded Hamstring Stretch:
:90 sec-2 min/side

Lying Leg Crossover Static Hold:
:60-:90 sec/side

Pec Stretch:
:60-:90 sec/side

Static Thread the Needle Stretch:
:60-:90 sec/side

Every 5:00 x 4 Sets:

400 Meter Row/ski/800m bike
12 Shoulder to Overhead (60/42.5kg)
12 Kipping Pull-ups

Score = Total work time (add 4 rounds together)
Rx+: 15 Reps each and C2B Pull-ups