Paritreeni, aikarajat soutu 10min ja istumaannousu 4min
10x250m soutu, toinen tekee ja toinen lepää
Lopeta treeni suorittamalla 100 istumaannousu

7 rounds for time of:
10 handstand push-ups
2 rope ascents, 15-ft. rope

Scaled to
10 handstand push-ups on the box
6 rope descends

Askelkyykkykävely 4x20m, pallo/kahvakuula/käsipaino.

tauot 2 min.

45 thrusters @ 42,5/30kg
45 pull ups

you can partition the reps anyway you want...
time cap: 10min

4 rds for gains:

Strict ring pull-up 2-5 reps, 3 sec pause at the top and 3 sec down.

rest 1 minute

Single arm press 8-10 reps challenging weight.

Työntö rinnalta allemenolla 2,2,2,2,2 (Raaka työntö)

rkäistä, nousevilla painoilla, tauot 2 min.

1 arm shoulder press
3x10 reps @100% of 10 Rm
1 min rest between the arms

For time;
40 Thrusters @40/30kg
15 Burpees
40 Snatches @40/30Kg
15 Burpees
40 Back Squats @40/30kg
15 Burpees

Time Cap 16 mins!

30 squat cleans for time.

Buy in and buy out 5 burbee rope climbs.

L1: 60/40kg
L2: 70/45kg

TC 12 min.

Single leg deadlifts with barbell
2x15 reps /side
-fast up slower down tempo
- moderate weight increase the weight in every set.
-bent leg hollow body hold 45 sec after each leg.