Testaa kuinka monta menee unbroken seuraavissa liikkeissä:
-kipping pullup
-wallball 9/6kg (3m)
-thruster 20/30kg (for quality)
-burpee

cool down: 3km row or 2400m run laskevalla sykkeellä

100 x lunges with heavy kettlebell (double kettlebell to scale up)
For every break complete 10 burps
For Time
*Hybrid workout

*Deload week

3 rds for time
15 American KB swings
20 box jumps

• moderate grinder pace in this workout, NOT all out effort.

Weighted pull up: 5x6

Do these between squats. Quality first, dont take too big KBs.

BP: 3x10

3 rounds for time in teams of 2 :

20 calorie row
15 AbMat Situps
10 KB Snatch
5 KB Goblet Squats

Choose weights that allows you to move fast but correct.
Person 1 must finnish on a station before person 2 can advance.

6 Rounds
1min Knees to Elbows
1min Burpees
1min Tuck Ups
1min Rest

75 reps of each of the following movements:
Burpees (must jump in the air after each rep and hit hands together above head after each rep. Chest must touch floor each rep.)
Pullups (any style but full ROM)
Toes To Bar (rings are acceptable as well)
Squat (any style, bodyweight air squat, front, back, OHS, etc.)

for time:
21-15-9:
deadlift @90/60
burpee over bar
du's
run 800m