A.
Four sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Strict Pull-Ups x 4-6 reps @ 21X0
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

PJ: 2x1

5 x 8 etukyykkyä

VVC
Short hill (stop sign to stop sign)
Long hill (k rail to music bldg crosswalk)

"3 Rounds for time:

400m row
10 Burpee box jumps
400m row

5 Squat Clean 70/50

 "

"500m row

21 Kettlebell Swings (24/16)

21 Goblet Squats

500m row

15 Kettlebell Swings

15 Goblet Squats
500m row

9 Kettlebell Swings

9 Goblet Squats"

Parin kanssa vuorotellen
6 x 8 boxin yli burpee + 8 DB thruster

Yhteensä 12 kierrosta

A.M.R.A.P. 10'

► 03 Wall Climb
► 07 Overhead Squat

B.
Three sets of:
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Face-Down Chinese Planks x 60 seconds
Rest 60 seconds

Loppuun köysiflengailua