Evaluate the current state of fitness using the ACFT.
Select personnel conduct the ACFT.
Other personnel conduct the alternate event.

Log your score, to track progress over time.

3 x 10 V.1/120s

Alkulämmittely ja mobility

Maastavetoa

7min amrap
7 mavea
7 burpee tangon yli
7 kyykkyä

Loppuvenyttelyt

-Soututekniikkaa

2 rounds
800 m run
800 m row

3 x max reps ring push up

B:
E2M for 12minutes:
1: 3/3 TGU
2: L-Sit/hang hold, Samla ihop 45 sekunder
A:
FGB style workout:
1: 10m shuttle run
2: Burpees
3: KB snatch
4: Pull ups
5: rest

A) 12MIN EMOM
1) 3-5 Wall walk
2) 1 Set of kipping pull up/c2b/bMU
3) 40s easy recovery erg

B) 3-4 ROUNDS FOR QUALITY
15m+15m Double KB Carry (OH + FR)
10+10 Gorilla Row
10-15 DB Floor Press

A:
Power clean 5x3, tungt men faila inte
Strict pull ups 3xMax
B:
5 rft:
15 RKB swing 32/24
250m Row

• 10-10-10 of:
BB Bench Press (0:01 pause)
10RM
90% 10RM 10-10 reps
Pause @ on chest

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

GRT(20)
Run or walk for 2 miles or 20:00 minutes

Finisher
50 knee tap crunch
1:00 min butterfly stretch