Every 3 minutes, for 21 minutes (7 rounds in total):
200 m run
8x man-makers DB 15 kg

Muscle Snatch – 3x5
Snatch – HS
Clean & Jerk – HS
Front Squat – 70%x3, 75%x3, 80%x3

Voimatempaus 3x5

Tempaus, raskas ykkönen

Rive + työntö, raskas ykkönen

Etukyykky

3@70%
3@75%
3@80%

Back squats

Pullups

Single-legged squats

Tempaus puolesta reidestä, 2x3@70%, 3x3@75%

Te-otteella mave (ja asennolla) 5@80%, 5@85%, 5@90%

Reverse hyper 3x15, kuormaa

For time with a partner:
"Buy in"
800 m run with 9/6kg medball (200m relay)
then,
"Karen + Isabel"
150 Wall Balls
30 Snatches (60/42.5kg)
then,
800m run no medball (200m relay )
One person works. Split as desired.

Timecap: 30 mins

Sama kuin sali

For time

Run 1600m
100 pull ups
200 push ups
300 air squats
Run 1600m

• 45 Min of:
Row 500 m @ 60% MHR
Assault Bike 1000 m @ 60% MHR
Row 500 m @ 80% MHR
Assault Bike 1000 m @ 80% MHR
Row 500 m @ 70% MHR
Assault Bike 1000 m @ 70% MHR
Row 500 m @ 90% MHR
Assault Bike 1000 m @ 90% MHR

run walk run

4 rounds of:
10 KB deadlifts
12 KB Gorilla rows
10 Arch rocks
12 Renegade rows
Rest