Alternating
10 m HS walk / 3 wall climbs
2 rope climbs

For time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Deadlifts 125/85kg

5 kierrosta:

3min työ / 3min lepo

• 10 etukyykky (N 60kg / M 85kg)
• 10 korkea boksihyppy (N 75cm / M 90cm)
• max cal. soutu

Tulokseen yhteiskalorit. Kommenttiin erikseen jokaisen kierroksen kalorit.

Chin over the bar holds

4x 20-30 sec
rest 90 sec

Double KB/DB OH carry 40m
Front rack carry 20m
Front rack walking lunge 10m

-partner A does one round, partner B rests. Then swap.
-one round is when both have completed one round.

Power clean complex
1 from ground + 2 from hang (do at least 5 heavyish sets)

Metcon:
E2MOM for 18 mins
1: 5 burpee bar touch + 5-10 T2B
2: 5-10 heavy KBS + 5-10 pull ups
3: 20 steps walking lunges

50 kb swings24kg/16kg
50sit ups
50 singles
50 Thrusters 20kg/15kg
50 T2Bs
50 DUs

Weighted dip, 3 x 5, AHAP

5x3 80%