3 rounds for time

20 Ring rows
3 Wall Walks
400 Meter Run / Row /Ski / 800m Bike / 1 x Stairs
60 Meter Farmers Carry Heavy

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Single Leg Glute Bridge-Up
10 Glute Bridge-Ups w/:03 Pause at Top
10 Alt. 90-90 Hip Rotations
10 Cat/Cows
Rest as Needed b/t Sets

130 min

1.Strength

A. Shoulder press
- 4x8x30

B. Strict pull ups
- 4x10

C. 4 sets:
8 cable row - 45
8 bench press - 37.5

D. 3 sets:
12 high cable row - 17.5 17.5 20
12 incline DB press - 2x10
10 sa. DB row - 17.5

E. 3 sets:
12 side lat raise bench - 4 4 5
12 high cable face pull - 17.5
12 bicep curls - 14

F. 3 sets:
12 side lat raise - 6
8+8 bicep curls - 9

2.Metcon
2 sets:
9 x 30 s. on : 15 s. off
Xebex airbike
R. 2 min between sets
1: 79 cal
2: 82 cal

3 rounds:
10+10 Front foot elevated split squat
10 Glute bridge
10 DB squat
-rest 1-2 min between rounds-

6 RFT:
. Walking lunges front rack x5 (42.5kg)
. Box jump x10
. Wall ball x15

4 rounds for time:
300m Run or Row
15 OH squats

OPTIONAL COOL DOWN

2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Seated Single Leg Lifts
10 Seated Double Leg Lifts
20 Glute Bridge-Ups
-Rest as Needed b/t Sets-

Soutu 2000m

Maastaveto tempausotteella 5x10x30-50%
-remmit/versat avuksi tarvittaessa

Yhden käden vauhtipunnerrus 3x6-10 / käsi

Etunojapunnerrus 3 x Amrap

• Perhosleuat, katkeamattomia sarjoja
• Karhupunnerrus boksin päältä x5, 3 sarjaa

Tupla amrapit

8min amrap
60 single under
12 Kb swing

6min Rest

8min amrap
7 Sumodeadlift
12 cal Row