30 v-ups

run around the box

20 floor presses 60kg/40kg

run around the box

10 C2B

In teams of 2 for TIME
10 rounds:
With one partner working at a time

6 Renegade Rows
10 Dumbbell Thrusters
100 Meter Run (2 rounds / round)

Toinen tekee kaikki nuo liikkeet + juoksun pötköön - toinen huilaa. 10 kierrosta yhteensä parille :)

5 rounds of:
3min Rowing
3min Rest
3min Running
3min Rest

In the 3min working period, increase speed after every minute, so that the last (3rd) minute is hard!!!
Score total distance.

3 kierrosta

20 venäläinen kierto
30s+30s kapteeni morgan
10+10 lantionnosto 1 jalalla

Min 00:00-10:00:
7-8 sets:
2 Squat snatches @60-70%

Min 10:00-20:00:
7-8 sets:
1 Squat snatch @75-85%

Build upto a heavy set of 3 hang squat snatch (3 sec pause at the bottom of each rep)

use an RPE of 7 meaning you should still be able to perform 3 reps after your 3rd rep)

beginners perform hang power snatch and overhead squats with an empty bar, now is not the time to rush progression

4 supersets of:
20 Hollow rocks
40m Double KB farmers walk 2x32/24kg

Rest 1min btw sets

• Rest 90-120sec btw sets

Reverse Hypers (lower-back emphasis): 4 x 15. Rest 60s.

6 rounds:
3min Running/Bike (recovery)
3min Rowing (recovery)
3min Rest