3:00 on/ 1:30 off x 6 rounds:

A) 12 cal bike erg, loppuaika:
6 d-db push press
6 d-db devils press

B) 10 cal row, loppuaika:
5 box jump
5 tuck up

C) 8 cal ski, loppuaika:
4 burpee plate over
4 plate thruster

3-minute Echo bike + 3-minute Row
+
5 Inchworms
10 Hike cleans
5/side Offset kang squats
10 DB shoulder shrugs
+
3 rounds @ increasing pace and load
5 Power snatches
5 Burpee box jump-overs
5 Thrusters
5 Burpees
60-seconds rest between rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
10 Banded Pull Aparts
10 Banded Ws
10 Banded High Pulls
1:00 Easy Walk

5 Rounds For Time
400 Meter Run
30 GHD Sit-ups (40"/37")
15 Deadlifts 113 / 75 kg

Time Cap: 35 Minutes

For time

Run 400m
7 HSPU + 7 OHS
Run
7 HSPU + 14 Thrusters
Run
7 HSPU + 21 Power Snatch
Run
7 HSPU + 28 Clean & jerk
Run
7 HSPU + 35 Toes-to-bar

Rx weight 42.5/30 kg

Every 2 min for 12 min, 6 sets.
Todella leveä ote ja todella kapea ote.
Aloita leveästä otteesta.
5+5 @72%
4+4 @77%
3+3 @82%
5+5 @75%
4+4 @80%
3+3 @85%

Kevennyksen aika eli deload viikkoa. Mene fiiliksellä viikon treenit :)

3 rounds:
10 pull up/ring row
10 push up
20 one leg V-up
-rest as needed-

Deadlift 8-8-6-6 reps

You go, I go per round.

RX:
8 Rounds: (4 rounds of each)
15/10 Cal row
15-18 Wall ball @9/6kg

Scaled:
8 Rounds: (4 rounds of each)
12/8 Cal row
12-15 Wall ball @9/6kg

TC 12min

RPE 4-4.5

Huom! Tavoite tehdä wall ball UB.