6 x 3min on / 3min off

A)
Buy in
21/15 cal row
15 t2b

Max reps squat snatch

B)
Buy in
300 m run
15 c2b

Max reps squat clean

*painot:
1. Kierros 50%
2. Kierros 65%
3. Kierros 80%

DEADLIFT 3X60%, 3X70%, 2X8X75%, 8+ 75%

With a running clock with a partner:
0:00-10:00
Max 100 Meter Sled Push (moderate weight)
*One athlete completes a full set a time

10:00 - 20:00
Max Reps KB Circuit:
8 Russian Swings Left
8 Russian Swings Right
8 Goblet Squats
8 1-Arm KB Rows each side
*One athlete completes a full set a time

20:00 - 30:00
Max Distance KB Front Rack Carry @ tough

30:00 - 40:00
Easy Bike or Row Recovery

• Complete these 10min efforts in any order.

KB push press + ring dips

KB push press 4x4

*SUPERSET each set with max reps ring dips
*Score is max ring dips

*n. 15 min tähän osioon.
*Push pressit 2xKB

For time
1k/850m erg
50 box step ups with db
750m/650m erg
35 box step ups with db
500m/450m erg
20 box step ups with db

Front squats 4x8x65%, 8+65%

3 Rounds
Every 2min
300/250m erg
in remaining time max reps
db one arm devils press 22.5/15

REST

3 Rounds
1 min shuttle run
1 min push-up

100/80cal Airbike
EMOM
3 Burpees

11min time gap

Kyykky 3x3x87,5%

Maastaveto korokkeelta 3x6x60%

Sivutaivutukset 4x15 / puoli

Five triples @75-80% of 1RM