EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

• For Time:
One-Arm KB Swing Snatch Dx (24/16Kg) 21 reps
One-Arm KB Swing Snatch Sx 21 reps
Burpees 21 reps
One-Arm KB Swing Snatch Dx 15 reps
One-Arm KB Swing Snatch Sx 15 reps
Burpees 15 reps
One-Arm KB Swing Snatch Dx 9 reps
One-Arm KB Swing Snatch Sx 9 reps
Burpees 9 reps

28 Min E7MOM (ogni 7 min X 4 volte) of:
Assault Bike 15/12 Kcal sprint
Bar Muscle Ups 8 reps
BB Power Snatch (60/40Kg) 8 reps
Assault Bike 15/12 Kcal sprint
Scala eventualmente le reps sui BMU per tenere il passo.

For time:
2000 m Row
Odd minutes 10-15 burpees over the rowing machine

Single leg deadlift 3 x 8 (for quality)

k2e,t2b.pull-up,etc..

3×12 Kipping pull-up, C2b
3×5 bar MU
etc...

4 rounds @ steady pace
3-minutes Air bike
20 Hand-to-hand swings
1 e/side Turkish get-up

3 rounds for quality
40m KB overhead carry
3 Seiza squat sits
20 Straight-arm band pulldown
10 Alternating Landmine cossacks

In 60min
1Rm snatch
1RM c&J
1RM back squat

5min, in different positions. Straight arms/Bended....