3 RFT:

250m Row

Rest 1 Minute

500m Row

Rest 2 Minute

750m Row

Rest 3 Minute

For time :

12 Devils Press 22,5/15 kg´s
20m Handstand Walk
9 Devils Press 22,5/15 kg´s
15m Handstand Walk
6 Devils Press 22,5/15 Kg´s
10m Handstand Walk

TC 10

Every minute on the minute for 40 minutes, alternating

• 20 step-ups
• 5 x 50-foot recovery shuttle runs

For quality:

RX:
20 Rounds (YGIG per round)
3 strict pull up
5-7 narrow grip push up
20-30 du

Scaled:
20 Rounds (YGIG per round)
3 jumping C2B (haastava)
5-7 narrow grip push up with box
10-20 du

TC 18min

Easy endurance work
2-3rounds: E4MOM
1) 10 Db snatch +remaining time bike
2) 2-3 rope climb + remaining time row
3) 10 Db thruster + remaining time ski
4) 30-50 DU + remaining time echo
Total 40-60min, target hr zone 2

Back Squat

5 x 6

Go Every 2:30

EMOM 9

1 Minute : 0:40 Plank Hold
2 Minute : 0:20 + 0:20 Side Plank
3 Minute : 15 L Sit-Ups

4 rounds:
5-10 pull up/ ring row
15 plank shoulder taps (slow and controlled)
10/side DB press/push press
-rest as needed-

For time

• 30 GHD sit-ups
• 15 deadlifts

♀ 205 lb
♂ 275 lb

Juoksuintervallit

3x1200m
3 min rest
-2/-5s Cooper pace

3x1200-->Cooper 2800 tai yli
3x1000-->Cooper 2800->2400
3x800m-->Cooper 2400m tai alle

Kimpisessä