5 rounds:
- 100 m Farmers Walk (fast), 2x 20kg Kettlebell
- 10 rep Push press , 40kg.
- 10 pull up

5 Minutes of Parasympathetic Breathing
or Make up an ”extra credit” session you missed from this past week.

Road To Casilina Box Battle - DAY 5

50 Calorie Bike, 25 Dumbbell Bench Press
40 Calorie Bike, 20 Dumbbell Bench Press
30 Calorie Bike, 15 Dumbbell Bench Press
20 Calorie Bike, 10 Dumbbell Bench Press
10 Calorie Bike, 5 Dumbbell Bench Press
Rx – 45’s/30’s

In teams:
AMRAP 4 min ON/1 min OFF.
- Cal Row + Medball sit-ups 9/6 kgs.
- Rope climb + DU.
- Kb Swing 24/16 kgs + Pistols.
- Pull-ups + Box jumps 24"/20".
- Barbell Overhead Lounges 20/15 kgs + Biceps curl 20/15 kgs.

6 x 5 c2B

Clean pull 7 repetitions

Start from the ground, keep the bar close and keep your balance in the "pull".

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Post five heaviest sets

Etukyykky, 6 x 5

Time Cap 5 min

20 x Kettlebell clean&jerk (20 kg/ 16 kg)
20 x Dumbbell snatch (20 kg / 15 kg)

10 x pull up
10 x T2B

REST 30 min

Time Cap 5 min

Unbroken 50 x single rope jumps

3 rounds
3 x Deadlift (100 kg/ 70 kg)
6 x Box over burpee (60 cm/ 50 cm)
9 x Wall ball

Unbroken 100 x single rope jumps

Puolesta reidestä Rive 3@70%, 2@75%, 2@80%, 2@85%, 2@90%

Työntäveto puolesta säärestä (korokkeet) 3@95%, 3@100%, 3@105%

Suorinjaloin mave 3x6@60% (takakyykystä)