5RFT

500/450m Row
15 Snatch 35/25kg
15-12-9-6-3 C2B

Resisted Nasal Breathing - 15 breaths.
+
World's Greatest Stretch x 10 reps each side

-Yhden käden etuheilautus: 10x10(50 vasen 50 oikea)
-Joka 30 sek tehdään 10 toistoa
-5 Minuutissa 100 toistoa

Sitten 1 min lepo

• TGU: 10 x 1(Emom) (5 tgu vasen 5 tgu oikea)

Treenin kesto 16min

Kirjoita millä painolla teit liikkeet

5 Rounds For Time:
20 Pull-ups
30 AbMat Sit-ups
400 Meter Row
50 Double Unders

Rest 2 Minutes Between Rounds.

On the 2:00 x 10 Rounds:
500/400 Meter Bike Erg
Max Rounds of "Cindy"

"Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
 
*Pick Up Where You Left Off Each Round 

As many Turkish Get-Ups as possible (with good form) in 10 min

15min for quality:

1min ERG/jog/du
15m duckwalk
15 banded Good Morning
8/8 windmill kb

FOR TIME T.C 15' OF
600 MT ROW OR 30 CAL BIKE
30 ALT DB SNATCH 22.5/15- 15/10
500 MT ROW OR 25 CAL BIKE
25 BURPEES OVER THE DB
400MT ROW OR CAL BIKE
20 ALT DEVIL PRESS

RestDay!

Banded Lat Pulldowns: 100 quality reps.
+
- World's Greatest Stretch x 5 reps each side
- 2:00 Walk: Nasal Breath for 10 seconds + 2-5 second breath hold for the duration.