For time:

4rounds:
50 DU
10 front squat@40/30kg

E5MOM x 5

400m run
16 kbs @24/16kg
8 pull up

"Karabell"

10 Rounds for Time
3 Power Snatches 60/42,5kg
15 Wall Ball Shots 20/14p

Time Cap 15 min.

20min alkavalla minuutilla 30 s töitä/30s lepoa

1. Etunojapunnerrus
2. Rengassoutu/Leuanveto tiukkana/Köysikiipeily
3. Kävely raskas pallo sylissä
4. Tiukka varpaat tankoon
5. Lepo

For Time:
1 600m Run
60 Wall-Balls
800m Run
60 Wall-Balls
400m Run
60 Wall-Balls
@9/6kg
- Run together and carry the ball, split reps on Wall-Balls

Maastaveto 4,4,4

Nousevat painot, 2 min tauot

For Q ~20min

1) DU
2) 5-15 push up
3) 6+6 windmill
4) 10-15 snowangel
5) 20-60s hollow hold

2 rounds of 21’s
7 half bicep curls
7 top half bicep curls
7 full bicep curls
60 secs rest.

Empty bar

10 kierrosta aikaa vastaan:

• 10 penkkipunnerrus @50% - kehonpaino
• 10 rengassoutu
• 1 köysikiipeily

Weighted Chin-Ups

2-2-2-1-1-1-1

Go Every 2:30