Muscle
3x3
K2C
Front Squat

Rack Pull
Rope Row

Bench Press
Push Press

• 30 Min of:
Row 500 m @ 60% MHR
Assault Bike 1000 m @ 60% MHR
Row 500 m @ 70% MHR
Assault Bike 1000 m @ 70% MHR
Row 500 m @ 80% MHR
Assault Bike 1000 m @ 80% MHR

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict C2B Pull Ups + Strict Pull Ups 2-3 x (1+2) reps
Strict Handstand Push Ups 5-7 reps
One-Arm DB Walking Lunge Dx (light weight) 10 reps
One-Arm DB Walking Lunge Sx (light weight) 10 reps
Sit Ups 20 reps

kahdessa joukkueessa:

3 kierrosta:

400 m kottikärryn työntö (kärryssä painoa 10 kg x joukkueen jäsenmäärä kg) - koko joukkue voi olla työntämässä
30 burpeeta x joukkueen jäsenmäärä

Strength Conditioning
20 Thrusters (60/40#)
Rest 3 Min
15 Thrusters (70/50#)
Rest 3 Min
9 Thrusters (80/60#)

2-3 min light cardio
1+1 min hip flexor/quad strech
1+1 min leg across body strech
10 banded pass throughs
10-15 band pull with light band

5:00 max distance Single arm DB overhead carry 50/35.
Every time you put the DB down or switch arms do 5 DB Snatches on the same arm before you can resume accumulating distance
Rest as needed
5:00 max distance Deadball bear hug carry 100/70. Every time you drop the ball you have to do 5 Dball squats before you can resume accumulating distance

for time:
30 Burpees
30 Wall Ball Shots (9/6)
30 Kettlebell Swings (32/24 kg)
30 Dumbbell Push Press (22/15)
30 Pull-Ups

5 rounds
10 x KB snatch (16 kg/ 12 kg)
5 x T2B
10 x KB clean & jerk (16/ 12 kg)

Tempaus,

5 x 1 riipusta + 1 maasta