8 Intervals
New every 4th minute

25/18 Cal. Row
+
A) 20/15 Cal. BikeErg
B) 15/10 Cal. SkiErg
C) 15/10 Cal. Echo Bike
D) 10 x 10m Shuttle run

4 kierrosta parin kanssa

200 m row vuorotellen

A,
Clean & Jerk 1x1

Use the heaviest weight you can for the set.

Find your 1RM for the day.

B,
For time:
30 Clean & Jerks@61/43kg
40 Box Jump Overs @60/50cm
15 Clean & Jerks
20 Box Jump Overs

Goal: sub 15 mins

Compare to 2021.03.24

C,
3 rounds for quality of:
5 L/5 R Plate Wraps, pick load
Banded Plank Hold, 20 secs
10 ATYTs
Wall Plank, 20 secs

Banded Plank Hold- hands on band

Warm up(10)
3rds
15 jax
10 single leg deadlift
5 inchworms

WRK(21)
WRK 9:00 REST 3:00 WRK 9:00
24 heavy jump ropes/jump rope
12 kb/db/sb hand release deadlift
6 floor bridge dumbbell press
3 dumbbell push press(3 second descent)

Finisher
30 alt toe touch
1:00 chest opener

Set 1 – 80% – 6 Reps
Set 2 – 80% – 6 Reps
Set 3 – 80% – 6 Reps
Set 4 – 80% – 6 Reps

3 RFT:
10 deadlift 100/70kg
400m Run

• 1 Set of:
Bar Muscle Ups max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps
Rest as need
1 Set of:
Bar Muscle Ups 50% max reps

Aikaa vastaan:

30 Rinnallevetoa ja työntöä

Rx: 60/ 42,5kg

Aikaraja: 6min