Ghetto Intervals
10 rounds, rest 1:1*
200 m run
6/6 one hand KB swing 24/16 kg

Time cap 30 min

Total deload: 8 rounds, every 3 min
200 m run
6/6 KB one hand KB swing light weight

Lepää aina niin kauan kuin edellisen työjakson suorittamiseen on mennyt. Deload-versiossa aloita aina uusi kierros jokaisella alkavalla kolmannella minuutilla. Juoksut täysiä.

3-5x5 (~70%)

AMRAP 3, Rest 3:00
~100m Run (1 round)
21 Bar over Burpees
Max Thrusters (35/25)

AMRAP 3, Rest 3:00
~100m Run
18 Bar over Burpees
Max Thrusters (40/30)

AMRAP 3, Rest 3:00
~100m Run
15 Bar over Burpees
Max Thrusters (50/35)

AMRAP 3
~100m Run
12 Bar over Burpees
Max Thrusters (60/42.5)

5x5 Pendlay Row AFAHA

1) Run/Row...
2) 5+5 DB Snatch + max rep burpees
3) rest

Snatch Complex
E2MOMx5 1 Hang Snatch Pull + 1 Hang Squat Snatch

SUMO SQ 4 X 12

20min EMOM:

1) 20m Farmers Carry AHAFA
2) 3-10 HSPU

Not all out effort. Scale if needed.

For time

21-15-9
overhead squat 35/20kg
bar over burpees

Five rounds