3 rounds
200m row
10 burpees
10 box jumps 60cm/50cm
10 wall balls 9kg/6kg
10 pull ups

In teams of 3:
’”Fast-Fast-Slow”

For time:
4k Row
150 Power Snatch @42.5/30kg
75 Strict Pull-ups

• Modify Pull-Ups: Less, partner assisted, ring or bar rows.
• Rx+: 52.5/35kg
• 30:00 Cap

4 rounds with quality:

10-30s. Handstand Holds
8 Ring Dips
12 Toes to Bar

Samalla tietenkin opetellaan tekemään näitä, rohkeasti vain kokeilemaan ja pyri parantamaan jotakin kyseisen liikkeen osaa :)

4 sets of:

DB Bench Press x 10/6/6/6 reps @ 3010
Rest 90 seconds
DB Bent Over Rows x 10/6/6/6 reps @2010
Rest 90 seconds

Merkkaa pena

8 Rounds for time:
10 Kipping Pull-ups
10 Push-ups
10 Sit-ups
10 Air Squats
 20:00 Cap
 Rx+: C2B Pull-ups

CONDITIONING

For time:

100 DB Front Squat (2x22,5/15kg)

Every time you brake a set —> 20cal C2 bike or airbike

RPE 4

Target 15+ reps on each set. Scale the loading if needed.

Alternate for 5 sets, rest as needed:

10 Prone Double KB Row
10-15 Parallette Push-Up

RPE 3-4

Scale the rep scheme if needed

Optional Accessory

CONDITIONING

6 rounds for time:

6 Hang Power Clean @60/40kg
6 Bar Facing Burpee

RPE 4

Cardiostart
Askellusta + lihaskuntoa

10 min AMRAP
6 pull ups
6 T2B
2 bar mus
50 DUs