Lisäksi tee tabatas of :
sledge hammering, vuoroin 20 sec oikealta ja vuoroin 20 sec vasemmalta lyönnit.
-2min rest-
tyre flibbing aina 1 kerran 20 sekunnin aikana ja huilia tulee näin ollen 10-20 sec.
Eli toi myös tabata kellon tahtiin.
Sitten 3 rounds:
1min farmers walk ja perään 1 min front rack walk. 1 min rest. sopivat kuulat naisille 16-20kg ja miehille 20-24kg.

95 pound Thruster, 27 reps
15 foot Legless rope climb, 4 ascents
95 pound Thruster, 21 reps
15 foot Legless rope climb, 3 ascents
95 pound Thruster, 15 reps
15 foot Legless rope climb, 2 ascents
95 pound Thruster, 9 reps
15 foot Legless rope climb, 1 ascent

5 sets:
100 ft Plate pinch farmers carry (something difficult for 100ft that you can do unbroken)
10 strict Knees to elbows
10 Alt. Single leg Romanian Deadlifts holding light dumbbells in each hand (5 reps per leg each set)

12 min amrap
Start the time before starting the row - Score is total amount of completed reps excluding the row

Buy-in: 1000m row

• 3 Deadlifts 125kg
• 1 Legless ropeclimb

Seated SA KB/DB shoulder press
4 x 5+5

Lepoja

Three rounds:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

12 min

1-2-3-4-5-6-7-8-9-10
Käsipainoilla kyykky, maksimissa paino miehilla 22,5 kg naisilla 15 kg
1-2-3-4-5-6-7-8-9-10
Yleisliike tankon yli

sen jälkeen

Rinnalleveto 1 RM

for time

30-25-20-15-10
KB swing 32/24kg
Hang power clean 50/35kg
V-Ups