Buy in:
150 Double Unders
Then,
30 DB Renegade Rows each @ 50/35
60 Russian Swings @32/24kg
30 Burpee Box Jumps @61/51cm
60 Russian Swings
Cash-out:
150 Double Unders

• Goal: All DB/KB work should be able to be completed in 2-3 sets.

3000m row PK

20 min amrap
2 Ring MU
4 Strict Hspu
8 T2b/V-ups
16 Kb Swing 24/16kg

4 Kierrosta 6-8 toistoa

Ranskalainen punnerrus
Vipunosto sivuille
Vipunosto taakse
Yhdellä kädellä kulmasoutu

7 x T2B
21 x WB
35 x Du

5x
3 Shoulder presses + 3 Push presses
On shoulder presses, pause for 3sec on head level, when going up and down.
Go for max load.
Rest 2-3min btw sets.

10 cal Ergo
7 Pull up
21 Air Squat
7 HSPU

With a running clock:

0-15 min
3 rounds of:
400m Run
15 Wall Balls
15 Box Jumps

15-30 min
40-30-20-10 reps of:
DU
Situps
KB/DB Snatch

30 min -->
Run 300m with SandBag
THEN 5 rounds of:
15 squat
10 push ups
5 pull ups

10x 2min:
(5x A + 5x B)

A) 10 t2b ja 10 seinäpalloa

2min tauko

B) 20/17 cal koneella

30min, joka toisella alkavalla minuutilla 1 x rinnalleveto & työntö