For distance:
Weight Vest Run, 9/6kg : 1x 20 mins
-- then --
Run

Run 10 mins out and back with a weight vest. Ditch the vest back at your starting point and run out to your turnaround point and back without the vest. Find a trail if possible!

Bodyweight Version:
If the weight vest is not possible, run out and back twice trying to match what you did the first time. Find a trail if possible!

5 Sets of :

Hang Power Clean + Power Clean + 2 x Push Jerks @ 65 - 70%

30-20-10 reps for time of:

• GHD sit-ups
• Toes-to-bars
• Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

2rounds:

10-20s top of ring row
10-20s bottom of ring dip
10-20s L-sit

Lepopäivä

OTM 16 min
3 x front squat (odd)
6 x back squat (even)

Rx weights:
Rounds 1 - 2. (50 kg/ 35 kg)
Rounds 3 - 4. (55 kg/ 37,5 kg)
Rounds 5 - 6 (60 kg/ 40 kg)
Rounds 7 - 8. (65 kg/ 42,5 kg)
Rounds 9 - 10. ( 70 kg/ 45 kg)
Rounds 11 - 12. (75 kg/ 47,5 kg)
Rounds 13 - 14 (80 kg/ 50 kg)
Rounds 15 - 16 (85 kg/ 52,5 kg)

Pick 1-2 Movements To Practice For 10-15min
A) HSPU
B) Robe Climbs
C) HSW / Wall Walks
D) Ring/Bar MU
E) DU
F) Any Odd Objrct Movement

Engine

A) 4-5 Sets Of:

• 16 DB Snatch @50lbs
• 50 DU
• 16 Burpee To Target
• 50 DU
• 12 Box Step Over @50lbs
• 16 Cal Row

*rest 1:1 Between sets

B) 10-15min Cooldown Z2 Erg

EILINEN / LEPO

TAI

reipasta kävelyä 45 minuuttia + venyttelyt tai
sauvakävelyä 30 minuuttia + venyttelyt

For Total Load:
5 Sets of 2

*Building off 7.9.22