10AM:

On the minute 10 rounds (40min):

1. Wattbike (20cal)
2. Row (20cal)
3. Ski erg (20cal)
4. Rest

I was able to hold 20 cal on each station. Choose something you know you can hold each round but is challenging.

Score is calories you were able to hold per station.

Warm up:
Group Warm up

Barbell EMOM 8:

2 +2 Touch n Go Power Cleans + Front Squat @ 135 / 95
or a Coach recomended weight for you.

Partner Workout:
60 Wall Balls (One Person Working at a time)
Partner 400 meter Run
60 Pull ups (One Person Working at a time)
Partner 400 meter Run
40 Power Cleans (135, 95)
Partner 400 meter Run
20 Pull ups
Partner 400 meter Run

Kulkulätkällä omatoimitreeni onnistuu normaalisti.

Lepoja

Shoulder press 4x6 reps

Weighted chinup 4-3-2-1 reps

Penkki 6x5 (60-70-80-60-70-80%)

Kulmasoutu 5x10
-penkin vastaliike

Ojentajat käsipainoilla 5x12-20

For time

• 40 ground-to-overheads with a ruck
• 1,600-meter ruck
• 30 ground-to-overheads with a ruck
• 1,600-meter ruck
• 20 ground-to-overheads with a ruck
• 1,600-meter ruck

♀ 35 lb
♂ 45 lb

10 rounds per athlete. You go I go.

5 HSPU
5+5 Pistols
10 T2B