6 kierrosta

15 kp tempaus
15m askelkyykkykävely

Aikaraja 15min

5 rounds: 20s On/40s Off

1) bottom of front squat (empty or light loaded barbell)
2) top of ring row
3) bottom of push up
4) hollow hold

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

4 x alkavalla 5 minuutilla

400m juoksu
10-15 valakyykky

Reipas juoksu, josta suoraan tangolle. Valitse paino joka liikkuu mukavasti.

For time :

Run 200m
25 Box Jumps 24"/20"
Run 400m
20 Box Jumps 24"/20"
Run 800m
15 Box Jumps 24"/20"

Tempo Bench Press ( Every rep 1-2 stop on chest )

5-5-3-3-2-2, add load if possible

Go Every 3:00

4 x 2 back squat
- leave one rep in the tank
- rest 4 min btw sets

Clean 6x5x65% touch and Go

Alternating between Deadlift & Strict HSPU ( 5 Rounds )

Deadlifts 5-4-3-2-1, building heavy OTD
HSPU´S 10-8-6-4-2, building deficit

Go Every 2:00 ( Total 20 minutes )

For 45-50 minutes
400m run or 500m row
then
7 wall ball shots
14 supermans
7 toes to bars
14 db/kb snatches (medium weight)
2-3 wall climbs for quality