4 Rounds of:
10 Hang Power Cleans (52,5/35kg)
20 Calorie Row or 15 Cal Bike or 15 Calorie Ski Erg
30 Walking Lunges
200 Meter Run
Rest 90s.

• Try to complete all rounds in within the same timeframe. Cleans should be light and capable of being done in 2 sets. There should be enough recovery to facilitate a 80-85% effort each set.

5 RFT:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds

Hatch squat week 4 day 2

20 minute run for distance.

6 rounds (total 36 minutes):
2 min of assault bike for calories or run
1 min of wall balls (light weight)
2 min of ski or run
1 min rest

3 rds:
8 Burpee box jump overs 60/50cm
10/10 Single arm half kneeling KB press
12/10cal Row

5x3 Bench press
After each set of bench press, max reps of unbroken DU.

4 rounds, rest as needed:

1) 5 Bench Press, AHAFA
2) 5-10 Chest to Ring Pull-Up
3) 30-45sec Banded Walk
4) 5+5 KB Bottom Up standing Press

3 x 10-15 blade dip on parallets + blade pull ups

Te maasta irroitus taskulle rauhassa
5 x 3 + viimeinen potkulla ja poisheitto
100 - 110 % te max ei repien