4 RFT:
20/18cal Row
15m HS-walk
10 STOH 70/50kg

Timecap 15min

Scaled:
Scaling options for HS-walk:
15 HSPU / HSPU on the box
1min HS-hold against the wall
15 Seated double DB press (heavy)

Ylläri!

Ja tulevan harjoitus jakson suunnittelua itsenäisyyspäivän kisoihin.

4-5 rounds, rest as needed:

1) 5 Behind the Neck Snatch Grip Press
2) 5 Weighted Pull-Up
3) 10-15 Lateral Raises
4) 10 DB French Press

RPE 4-5

For Time
100 squat
4 rope climb
80 squat
3 rope climb
60 squat
2 rope climb
40 squat
1 rope climb

Scaled :
80 squat
3 rope climb
60 squat
2 rope climb
40 squat
1 rope climb
20 squat

Timecap : 16 mins

Baseline Intervals
3 sets
New Interval every 8th minute

500/400m Row
40 Squats
30 Situps
20 Pushups
10 Pullups

21-15-9
Ohs
Pull up
@40/25kg
Scaled@20/15kg
Timecap :10 mins

10 min AMRAP
4 BAR MUs
4 single bar dips
4 pull ups
5 sitting leg raises

Five sets of:

Bench Press x 2
Rest 2 min

In teams of 3 for 40 minutes:
a) 300 m row
b) 10+10 Box step ups
c) 12 Ring rows
- Change stations when all the work is done

30* Manmaker@22,5/15kg