5 RFT

9 Pull Ups
10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg
60 Double Unders
10m Dumbbell Walking Lunge 2 x 15kg / 2 x 10kg

OPTIONAL ENDURANCE

WARM UP
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EMOM x 40
1) bike
2) row
3) ski
4) rest

PK 1-2, not too FAST !!!

COOLDOWN
20-30minmin easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

EILINEN tai

esim.
- reipasta kävelyä 45 minuuttia + venyttelyt tai
- sauvakävelyä 30 minuuttia + venyttelyt

Teams Of 2
5 rounds
2 min Max cal Row
2 Min Max Power Snatches
2 min Max Toes To Bar
2 Min Max Box Jump Overs
2 Min rest

For time with two dumbbells:

200m run
30 db deadlift 45/35lbs
400m run
30 db hang power clean
800m run
30 db box step overs
400m run
30 db push press
200m run

Tc 20min

3-4 rounds for quality of:
10 Ring Dips
30sec Top Ring Support Hold
- band support if needed
- Rest as needed btw rounds.

Deadlift 4x3

10 min AMRAP for max calories
10 push presses 50kg/35kg
20 pulls on rower

15 Minutes For Total Reps:
5 Minute Max Bike Erg Calories
4 Minute Max Air Squats
3 Minute Max Double Unders
2 Minute Max Toes to Bar
1 Minute Max Burpee to Target (6")

Teams of two, split reps anyhow

80 KBS
60 Wall ball
40 Burpee box jump
100 cal erg
40 devil´s press
60 DB thruster
80 DB box step over

-time cap 30 min-