5RFT

12 Toes To Bar
30m Double DB Farmers Carry 22,5/15kg
21/15 Calories Echo

12 - 18

One arm Row w/ DB or KB

4 x ( 8 + 8 ) AHAP

SO 2:30

Hang Power Snatch (Above knee) 2RM, in 12 minutes.

Blya Dima takoi loh

A: Every 5 minutes, for 30 minutes (6 sets) for time:choose your level of fitness
Ninja
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls
RX
5 Strict Pull-Ups
10 Toes to Bar
15 Push-Ups
20 Wall Balls
Working class hero
3 Strict Pull-Ups/ring rows
6 Toes to Bar/ hanging knee raises
9 Push-Ups/knee push ups
12 Wall Balls/goblet squats
Note time for every round

Vi startar året med ett riktigt test av arbetsförmåga. Jämför ert resultat med vad ni klarat tidigare vecka 17, 24 och

Banded deadlift 5x5 reps

Bulgarian split squat 5 x 8
challenge with DB's/KB's on sides

Run 3,2 with west

Push Jerk (from rack)
Set 1: 20 @45%
Set 2: 15 @55%
Set 3: 10 @65%
Set 4: 5 @75%
Set 5: 10 @65%
Set 6: 15 @55%
Set 7: 20 @45%

• No more than 2 sets per sets.
• Rest max 2:00 btw sets

• 3 Round of:
Standard Push Ups 25 reps
GHD Sit Ups 25 reps
Handstand Walk 2:00 @ max meter
3:00 rest each round