B1: 250m Löp
B2: 20 Deadlift KBx2
vila 90sek
B3:250m Löp
B4: 15 KB Swing OH
vila 90sek
B5: 250m Löp
B6: 10 KBx2 Front Squat
vila 90 sek x 2 varv

50 reps of your own bodyweight on the bar

7 rounds

7 toes to bar
7 etunojapunnerrusta - skaalaus boxille

• For Time:
BB Shoulder to Overhead (40/30Kg) 21 reps Double Unders 63 reps
BB Shoulder to Overhead 18 reps
Double Unders 54 reps
BB Shoulder to Overhead 15 reps
Double Unders 45 reps
BB Shoulder to Overhead 12 reps
Double Unders 36 reps
BB Shoulder to Overhead 9 reps
Double Unders 27 reps
BB Shoulder to Overhead 6 reps
Double Unders 18 reps
BB Shoulder to Overhead 3 reps
Double Unders 9 reps
11 Min Timecap

40 Min of:
Run @ 60-70% MHR + Run 800 m @ 90% max effort @ 10:00, 20:00, 30:00 e 40:00 Inizi correndo al 60-70% poi al 10 minuto allunghi di 800 m poi ritorni a correre al 60-70% e poi al 20 min ripeti l’allungo e così via sia per il 30 che il 40 min.

6 sets x 3 reps @75% from 1RM

Go every 2:30

5 ROUNDS FOR TIME
400 METRES RUN
REST 1'
250 METRES ROW

For Time :
► 100 DU
► 030 Push Press
► 030 Front Squat
► 030 Push Up
► 030 Get Up
► 800 m Run

No explanation needed. Scale with box.

A: Squat Clean (skill)@30-40% av 1 RM

B: Handstand (skill)

C: 3 min amrap
Burpees (All Out!)