Skill Work: 10 mins

Rope Climbs/ Rope Pulls

In teams of 3, complete for time:
3000m Row
3000m Run
3000m Ski
3000m Assault bike
1 athlete works at a time. Workout can be done in any order and any how. Workout starts with 10 burpees each and everytime when athlete changes, the remaining 2 members must perform 15 burpees.

5 Deadlifts 135/95kg
7 Pull-ups
9 WB 9/6kg
12 T2B

Conditioning
For Time:
AMRAP 20
Teams of 2
25 Wall Balls, 20/14lbs
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.

Deadlift (HAP) 4*6

Raaka rinnalleveto 1,1,1,1,1

nousvilla painoilla
tauot 2 min.

4 kierrosta:
Box Step-Ups x 8 per jalka (pituushyppytyyli) 50/40

Kulmasoutu x 8 per käsi - 10 kiloa tai yli.

Hang Snatch 6x3

3 rounds for quality
5 strict T2B
5 strict HSPUs
10 side to side jumps
24 hollow rocks

Kinkunsulattelu Open Gym

Tällä viikolla haetaan ykkösiä. Jos et pääse jonakin päivänä niin hyödynnä Open Gym

Tiistaina: back squat
Ke open gym (olynostot)
Torstaina: push press
Perjantaina: deadlift

Bonuksena kinkunsulattelutreeni!