21-15-9-6

stoh 40/30kg
box jump over

"Chad"

For Time

1,000 Box Step-Ups (50cm)

Wear a Ruck Pack 20/15kg

Deadlift
1x3 @85%
1x2 @90%
2x1 @92,5-95%

Parin kanssa:

Laji 1.

10 x 1min intervalli:
8 tangon yli burpee + max toistot Maasta suorille käsille 35/27,5kg

Tulos maasta suorille käsille toistot.

Lepo 3min

Row

For time:

Row 3 x 350m
Row 3 x 200m
Row 3 x 250m

Rest 2 min btw sets.

Results is Slowest time of each distance.

20 min of Kipping Handstand Push-up technique

EMOM x 32

1) 14/12cal row
2) 15-25 air squat
3) 14/12cal bike
4) 30-50 DU
(~35-45s work time)

With Partner. IGYG

AMRAP 9

10/8 Calories Echo Bike / Bike Ergo dumbber 10
3 Power Clean
14 Kettlebell Squat 32/24kg

Rest 4 min

AMRAP 9

14/11 Calories Echo Bike / Bike Ergo dumbber 10
3 Power Clean
10 Kettlebell Squat 32/24kg

Barbell 70/50kg
Masters 40+ 60/40kg

Sumo Deadlift
1RM in 8 sets. Rest 3:00
- build in weight
- Goal: Small PR

Pause Back squat (3s pause)
5x3 v3