Build to Moderate Double

4x
alt.
8 Double KB Thrusters, AHAFA
8 Ring Rows, As Hard As Possible

Takakyykky 8x3@85%

Raakatempaus + tempaus puolesta reidestä
1+1@70%
1+1@75%
1+1@80%
1+1@RM

Raakarive + rive puolesta reidestä + työntö
1+1+1@70%
1+1+1@75%
1+1+1@80%
1+1+1@RM

Selänojennus pito kaveri istuu jalkojen päällä 3xmax

Lisäpaino lankku 3 x 60 sek max kuorma

3 rounds:

Run 400m
6 Slamball over the shoulder

RPE 2-3

4 rounds for time of:

200 Meter Run (4 rounds)
24 KB/DB Goblet Squats 12 / 18 kg
12 Burpees

For time..
5 push press 80/50kg
5 pull ups
10 push press 70/45kg
10 pull ups
15 push press 60/40kg
15 pull ups
20 push press 50/35kg
20 pull ups
25 push press 40/30kg
25 pull ups
30 push press 30/25kg
30 pull ups

vuorotellen toinen vetää, toinen työntää!

15/12 cal row
15 DL 70/50kg
12 T2B
8 Renegade row push up
3 Wall climb

10 rounds, 1min ON, 30sec OFF

Work these as AMRAPS

A) 5 C2B Pull-Up + 8 C&J @50/35kg
B) 5 Power Snatch + 8 Bar over Burpee

On 3-2-1-GO! Do 1min of AMRAP A, then rest 30sec and start AMRAP B for one minute. Rest 30sec on continue A where you were. Keep a steady pace, this is not all out effort. Total time of workout is 30min. Go by feel.

1) Farmers carry
2) 10-15 Medball Clean

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
20 jax
20 mclimbers
20 heels to rear

work up to 1rm back squat(20)

Metcon/*Metcon-comp(17)
(FGB clock)
air squats
single/*double unders
row(cals)
push press 75/55-*95/65
mbsu/*ghdsu

Finisher
2 min couch stretch
2 min sh distraction
50 in and outs