Back squat x 2

Kilpailijalla on 10 minuuttia aikaa löytää takakyykky x 2.

Every 60 sek

Clean
2x Hang Clean

Every 90 sek
2xC&J

Every 2min
C&J

Wod
6 x 3 min work/ 2 min rest
Treeni:
25/20 cal Row
20 Burpee
10 Dual Db/Kb hang power clean 22,5/15kg
20 Hspu
60 Double unders

Hiki:
25/20 cal Row
20 Burpee
10+10 db hang power clean
10+10 db stoh
60 Single unders / Double unders

40 min jokaisella alkavalla 5 minuutilla

3+3 turkkilainen ylösnousu
Loppuaika viidestä minuutista: juoksu, soutu, hiihto, pyörä

Choose One;
Bike: 4 x 15s max effort. Rest as needed, but minimum 1:45
or
Row/Ski: 4 x 25s max effort. Rest as needed, but minimum 1:45

• Goal: HARD effort!!
• Row/Ski sprints are longer due to the fact that there is a small recovery element between each stroke.

For Quality;
2k Row/Ski/6xStairs
25 Double Unders
20 Box Jumps w. Step-down
Rest 2:00
1k Row/Ski/4xStairs
50 Double Unders
20 Box Jumps w. Step-down
Rest 2:00
500m Row/Ski/2xStairs
100 Double Unders
20 Box Jumps w. Step-down

• TIME CAP = 30:00

Partner Workout
AMRAP 24:00
30s Max Calorie Row/Bike/Ski
30s Max Push Press @35/25kg
30s Max Box Jumps w. step down @61/51cm
30s Max Wall Balls @20/14

• One partner completes a full round at a time.
• Goal: This workout is max reps achieved between you and your partner. This means each of you will get 2:00 of rest after each round!

5x3 Front Squat @82%
- Rest 2-3min btw sets

30 min PK
600m run
600m row
40s plank
40s+40s side plank
30s+30s bottom of pistol squat
100 rope jumps
30 lunges

1A) Hand stand 4x36s
1B) shrimp squat 4x12 alternating