For time
- 15/20-calorie row
- 15 box jumps
- In the remaining time, perform a dumbbell farmers carry for max distance

Rest 2 minutes between sets. Perform the farmers carry in 25-foot segments

♀ 35-lb dumbbells, 20-inch box
♂ 50-lb dumbbells, 24-inch box

600m run (together)

60 burpees over db's

60 db's cleans

600m run (together)

200m farmers carry

100m walking lunges

600m run (together)

100 push-ups

100 sit-ups

5@50%, 3@60%, 2@70%, 1@80% - 90% - 95% -> MAX, rest btw sets 2-3min - varmistajat sivuilla

Horizontal straight & bent arm strength complex – 2 to 4 Rounds

5 Scapular push-ups
5 Planche lean slides
5 Planche push-ups
5 Battle rammers
5 Pike compression slides

(No rest b/w exercises)
– Rest 1:30-2:00 between rounds –

Sit-ups

5 x 12

Go every 3:00

Weighted reverse plank on bench

3min total time

*you can split the time

Every minute on the minute for 20 minutes:

Minutes 1-5, use a light weight to complete:
1 snatch pull
1 hang power snatch
1 overhead squat

Minutes 6-10, use a light weight to complete:
1 snatch pull
1 low-hang snatch

Minutes 11-20, increase the load if movement is sound and complete:
1 snatch pull
1 squat snatch

Ylöstyöntö: 45
Takakyykky: 53 kg

shoulder & Th mobility

band resisted quadruped Th rotations 3x8/8

prone swimmers 3x10

KB armbar 4x5/5

half TGU 4x5/5

unilateral KB front rack hold TABATA

KB windmill 4x3/3