6 sets of:
Sled Dragging 30 m
65-70% (Heavy)
Rest as need each sets

2 min max rep pull up

21-15-9

• Handstand push up
• Ring dip
• Push up

After each round - 10m. overhead walking lunge 60kg

4 x AMRAP 3, rest 2 min btw amrap

row 450/400m
remaining time thrusters 50/35kg

Etukyykky, 6 RM

Sen jälkeen 2 x 10, 80 % 6 RMstä

3 RDS
3 skin the cat
Ring arch hang, belly on floor 30 s
Side hang 30s both sides
7 breathing crabs

10 Min AMRAP of:
Row 10 Kcal
BB Deadlifts (120/80Kg) 5 reps
Row 12 Kcal
BB Deadlifts (120/80Kg) 6 reps
Row 14 Kcal
BB Deadlifts (120/80Kg) 7 reps
16/8 - 18/9....etc

In teams of 3 for max distance:
”Carry”
0:00-15:00
Rotate between Barbell Carry either Front Rack or Back Rack (60/42.5kg)

”Push”
15:00-30:00
Sled Push (light)

”Recover”
30:00-40:00
10 Minutes of easy rowing, bike, ski erg or jogging.

*One person work at a time.

EMOM 10
2 push jerk 60/42,5/35/30kg
me db squat snatch 22/15kg

10 Min Volume Accumulation of:
Strict Bar Muscle Ups or Bar Muscle Ups (10’’ negative)