3 rounds of

25/20 cal row (ski)
20 back squats @60/40 kg
2 rope climbs

Lentävä lähtö 2 min. kohdalla.

5x 1 Hang snatch
@85-95%

50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (51/61 cm)

AMRAP 20:
Strict "Cindy"
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

*Evert 2:00, 200m Row

*Score = Total Rounds + Reps of "Cindy"

DELOAD WEEK

For time
600/500m row
30 wall ball 20/15
20 toes to bar
10 burpee box jump over

10 x 5, 60s rest in between sets

4rds
A1 10 Arnolds Press
Lepo 90s
A2 10 DB Lat Pull Over
lepo 90s

4rds
B1 Chest Flyes 10-12
Lepo 60s
B2 10-15 Ojentajapunnerrus kuminauhalla
Lepo 60s

4rds
A1 10 Arnolds Press
Lepo 90s
A2 10 DB/KB seal row
Lepo 90s

4rds
B1 10-12 Dip variation
Lepo 60s
B2 10-15 Rubberband Face Pull
Lepo 60s

Penkki 3x5 (60-70-80%)

Kyykky 3x5 (60-70-80%)

Etukyykky 3x8x40-50%

2lankun penkki 3x10x75-85%

Band-pull-aparts 2x30

Every 2 min:

3-6-9-12..etc 12-9-6-3 T2B/K2E.

After each set alt. A&B.

A: 10m HSW/2-3 wall walks

B:5-10 sHSPU.

When you fail to do T2B/K2E unbroken go down again from last succesful set.