Optional Accessory
CONDITIONING

2 rounds for time:

250m Row
15 Medball Clean video
15 Russian KBS @32/24kg (eye level)

RPE 4

CONDITIONING 

7 rounds for time:

10/7cal Row
6 Burpee over Rower

RPE 4, very heavy breathing, but not all out

5 kierrosta, 2 min lepo kierrosten välissä

500m soutu tai 1000m pyörä
30 Kyykky
20 Istumaannousu
15 Yleisliike

10:00 Max Distance Farmer Carry @32/24kg
8:00 Max Distance KB Rack Carry @20/28kg
6:00 Max Calories Rower or Ski Erg
4:00 Max Strict HSPU or Push-ups
2:00 Max Calories Assault Bike or Bike Erg

• This can be done in any order!
• Record scores and details for each section

3 x complex
12 HBR
10 twisting v-ups
10 tuck ups
10 lowers

8 x Hang Snatch 50/35kg
35 x Du
6 x Ring Mu

30 min PK
30 s plank
30 s hang
100 rope jumps
300 m row
400 m air bike
30 s ABH
10 kb swings

A)
For time
1-2-3-4-5-6-7-8-9-10
Bar-facing burpees
Dumbbell squats 22,5/15kg (1 dumbbell)

B) (remaining time)
Max reps of power cleans @ 60/42,5kg

Time gap for A and B 12min

The whole workout lasts 12min.
Part A is performed for time and part B for the remaining time.

Pendlay Row 5x8x30-40%

Kyykky 3x6 (60,70,80%)

Maastaveto 5x8x50-60%
-päinvastainen tekniikka

Yhden käden kulmasoutu käsipainolla 2x12-20 / käsi

3x5 reps @60,65,70% of 1rm snatch.