Rästi

"For Time (with a Partner)
500-400-300-200-100 meter Row (x2)
Partner Double Kettlebell Front Rack Hold @24/16 kg
5 Synchronized Burpee penalty for each drop of KB"

Deadlift 8-8-8-8 reps

For time: “Top gun” without burbees
20 Thrusters (135/95 lb)
20 Sumo Deadlift High-Pulls (135/95 lb)
20 Push Jerks (135/95 lb)
20 Overhead Squats (135/95 lb)
20 Front Squats (135/95 lb)

6 Sets For Calories:
35 Seconds Sprint at Max Effort

3 Minutes Rest Between Sets.

Weighted Chinup 2 RM, then 2x max reps without weight

Bike or row
1:00 easy pace
0:45 moderates pace
0:15 hard Pace
X 2

Core strength
Every 3:00 x 5
20 v ups or leg lifts
1:00 plank

30-40 band pull aparts
then
1:00 easy - > :30 moderate
10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
1:00 easy - > :30 moderate / fast
10 scapula pull ups + 10 db power snatches and 5+5 lunge elbow to floor strech
1:00 easy - > :30 fast
10 kip to swings + 5/5 single arm ohs + 5 dynamic squat strech

test some db squat snatches and start workout

Emom 9

1) Max T2B
2) Max kalorit
3) Lepo

Tulos: Toistot ja kalorit yhteensä.

3 rounds
1:30 ski or air bike
40 single unders
5 dynamic squat streches
5 push up to downdog pose
5+5 suitcase deadlifts
5+5 single arm thrusters (light/medium weight)
then workout prep
1-2 sets
10-15 double unders + 4 double kb thrusters