30 minutes. 30 sec on/30 sec off row. Käytä c2 löytyvää valmista ohjelmaa.

Box-kyykky 8x2x55%
Salkkunosto 4x6
Vatsat 100 toistoa
Kelkka 40-50% x omapaino x 6 "spurttia" (pitkillä palautuksilla)

RestDay!

Pausing Ring Dips ( use Progression #2)
https://vimeo.com/175183194
7 x 5 (0:05's at bottom) (+25lbs vest if possible)

Dumbbell Single Leg Romanian Deadlift
31X1; 5-6/leg; rest 60sec x 3 sets

Single Arm Dumbbell Press
(Seated) 31X1; 6-8reps/arm; rest 60sec x 3 sets

leppee/kevyt viikko

• 30/20 reps for time of:
Ring Muscle Ups

• 45 Min of:
Run
400 m @ 60% MHR
200 m @ 80% MHR
400 m @ 70% MHR
200 m @ 90% MHR

For quality:
10-9-8...1
Calorie Assault bike (Arms only)
Single arm push press (Per arm) Choose something heavy that you can do the rounds of 10,9,8 in 2 sets.
Strict CTB pull-up. Use a band to scale if needed

Side event 1: 2700 m run
Time: 11.03
Placing: 13.

WOD 1: 20 min AMRAP
20 wall ball @ 6 kg
30 HSPU @ abmat
20 wall ball
30 KBS @ 16 kg
20 wall ball
30 box jump overs
20 wall ball
20 cal AB
20 wall ball
30 KBS
Result: 1 round + 20 wb + 28 HSPU = 288 reps
Placing: 41.