Päivän paras 3

Go every 5:00 x 5 sets
500 Meter Row
15 Russian Swing @32/24kg
15 Landmine Thrusters @ lightish and unbroken

• Goal consistent effort all sets or slight increase in the later sets.

5-10-15-20-25-20-15-10-5 reps. 10m slow walk recovery between each set. Go for the heaviest kettlebell you think you can do unbroken.

Mobility 25 minutes

4 sets for time
400m row
20 DB snatch alternate@22,5/15kg
2 mins rest btw sets
Goal: sub 3 mins/ round
Timecap: 20 mins

Superset!
4 rounds
Glute Bridge Floor Press 4 x 6.
Rest 45s.
Elbow Out Landmine Row 4 x 8-10 each.
Rest 45s.

Build weight in floor press each round, last round tough. Row maintain a steady weight all sets.

BACK SQUAT 5X3X75%

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