5 Rounds:
45 Double-unders
15 DB Walking Lunge 2x22,5/15

Ladder
2 - 20 Power Squat Clean @40/30kg
10 - 100 Double Under

EMOM 3'
5 Burpees

2111; 3,3,3,3; rest 45sec

“Triple Threat”
3 Rounds
15 Deadlifts 60/40
15 burpees ove the bar

3 Minutes rest

3 Rounds
15 Sit ups
15 Push ups

3 Minutes rest

3 Rounds
15 Thrusters 40/30
15 Burpees over the bar

• Run 400m

• 2 rds:
  9 Squat
  7 Ring row
  5 Push up

• Run 200m

• 2 rds:
  6 Muscle snatch
  6 OHS
  6 Press

• Mobility...

• Work on: Back squat

5 Sets of Push Press
Set 1: 5 @75%
Set 2: 5 @80%
Set 3: 5 @85%
Set 4: 5 @85%
Set 5: 5 @85+%
- Rest 2-3min btw sets

For time:

• 15-foot L-sit rope climb, 4 ascents
• 15-foot legless rope climb, 8 ascents
• 15-foot rope climb, 12 ascents

Alkulämmittely ja mobility

Harjoitellaan maastavetoa kepillä ja tangolla.

+

6 kierrosta parin kanssa vuorotellen:

10 maastavetoa

10 burpee tangon yli

Loppuvenyttelyt

4 rounds for time;
Run 240 m
12 x Dumbbell STOH 20 kg/12,5 kg
8 x T2B
4 x OHS (40 kg/ 25 kg)