4 rounds for time:

10 Double DB Box Over Step-Up (farmers carry style) 22,5/15kg

2 Rope Climb

RPE 4

-20min aikaa löytää heavy single, hyvällä tekniikalla
-max 3 yritystä/paino

Back Squats

5@75%
2x5@80%
2x5@85%

5 sets, rest as needed

3m-3m-3m Suicide Sprints

RPE 5

EMOM 20:
Minute 1: 10 KB Snatch each (24/16kg)
Minute 2: 15 Hollow Rocks
Minute 3: 10 KB Rows each (24/16kg)
Minute 4: 15 SDHP (24/16kg)
Minute 5: 100m Active Recovery Jog

1a) Seated DB Shoulder Press, Neutral Grip: 4 x 10. Rest 30s.
1b) Banded Pulldowns: 4 x 15. Rest 30s.

2×2 @ 65%
2×2 @ 70%
2×2 @ 75%

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Heavy Single

Amrap:

• 1min tuplanaruhyppy

• 1min lepo

  ---

• 1min tuplanaruhyppy

• 1min push jerk

• 1min lepo

  ---

• 1min tuplanaruhyppy

• 1min push jerk

• 1min leuanveto tai muscle-up

• 1min lepo

  ---

• 1min tuplanaruhyppy

• 1min push jerk

• 1min leuanveto tai muscle-up

• 1min bar-facing-burpee

• 1min lepo

  ---

• 1min tuplanaruhyppy

• 1min push jerk

• 1min leuanveto tai muscle-up

• 1min bar-facing-burpee

• 1min swingi (amer.)

• 1min lepo

Tulos on kaikkien toistojen yhteismäärä. Laita kommenttiin käyttämäsi painot.
Voit vaihtaa DU:t myös soutuun tai assault bikeen(cals.)(ei single-hyppyjä)