400m Run
20 DL 100/75kg
16 box over with dB 45/35
14 C2B
400m Run
12 ghd/ T2B
10+10 DB snatch 45/35
8 Rope climb
400m Run
6 Sandback / D- ball Shoulder overs
4 MU
2 tolppaa hs walk (10m)
400m Run
☠️And Then Same but Backwards☠️

3 kierrosta

8 Pendlay soutu, 30X1
5+5 kuubalainen punnerrus, hitaasti
1 min lepo liikkeiden välissä

3 kierrosta

8 Z punnerrus, 3021
16-20 hauiskääntö vuorokäsin, 30X1

1min lepo kierrosten välissä

Find your 1RM Thruster

PERFORMANCE
AMRAP x 15 MINUTES
2 Rope Climb
4 Box Jump Overs @61/51cm
6 Alt. DB Devils Press @50/35lbs
8 DB Alt. Box Step-Ups

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FITNESS
AMRAP x 15 MINUTES
1 Rope Climb or 6 Strict Hanging Knee Raises
4 Box Jump Overs @51/45cm (step over option)
6 Alt. DB Devils Press @35lbs/10kg
8 DB Alt. Box Step-Ups

• RPE 6-7
• Daily Video: https://vimeo.com/796775539

3 SETS FOR QUALITY
45m/arm KB Suitcase Carry @ light/moderate
750/600m Row
25 Up-Downs
25 Russian KB Swings
25 Sit-Ups

• RPE 6
• Daily Video https://vimeo.com/796857774

Front squat 5x60%, 3x5x65%

3 rounds for time
Athlete 1: 22/17 cal row
Athlete 2: AMRAP
20 double under
8 KB swing 24/16

Switching when rowing is ready.

4 Sets x Every 5:00

1:00 Deadlift Hold
10 Weighted L-Sit Ups
10+10 Side Crunch

5x 1-3 negatiivinen RMU