7 rounds for time of:

• Lunge 20 feet in as few steps as possible (AFSAP).

After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.

a. rowing max meters
rest 3 min
b. shuttle runnings
Pidä vauhti reippaana, älä revi liian aikaisessa vaiheessa urku auki. Tarkasti viivajuoksussa käännökset ettei nilkat pyörähdä.

CORE
150 m ROW
1 to 10 BURPEES

150 m ROW
10 to 1 KTE

21-18-15-12-9-6-6 Sets for Time of

• KB Swings 32Kg
• Barhoppers / DU
• Deadlift 85Kg
• Box jumps 60cm

Begine jede Runde mit ManMakers DB 12Kg
Sets for ManMakers: 10-9-8-7-6-5-4

Single leg deadlifts with barbell
2x15 reps /side
-fast up slower down tempo
-moderate weight increase the weight in every set.

5 x 1 tempaus pysäytyksellä polven yläpuolella

Laji kuvaus myöhemmin

2 rounds for time
Run 400m
Kb swing x 15 (32/24kg)
OHS x 15 (42.5/30kg)
Rest 2 min

Run 400m
Pull ups x 15
Thruster x 15 (42.5/30kg)
Rest 2 min

Run 400m
Box jumps x 15
Ghd sit ups x 15
Rest 2 min

Työntö 6 x 2+2

E2MOM for 12 minutes:
5 Strict Pull-ups
5 Chest to Bar Bull-ups
5 Swings from Top Position
5 Toes to Bar