For time:

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squat

1 Mile Run

In teams of 3
3 rounds
45 Kipping Pull-ups / Partner Assisted Strict
300 Total Meter Odd Object Carry
30 Total DB Snatch @22,5/15kg
900m run
- Goal: Split reps evenly and have fun!
- Rx+: @27.5kg/45lb DB, Chest to Bar or Bar Muscle-ups
TIME CAP = 35:00

On the 3:00 x 7

400m Run
1 Unbroken Set of Toes To Bar

5 sets of Back Squat
Set 1: 8 @65%
Set 2: 6 @75%
Set 3: 4 @85%
Set 4: 4 @87%
Set 5: 2 @90%
Rest as needed btw sets.

3 rounds:
30m Double DB Walking Lunges 2x15/10kg
10 Chin-ups
30s HS-hold

A,
In 15 mins
Clean & Jerk 1 RM

B,
Then
Back to 75% of part “A” and complete
Amrap 3 mins
Clean & Jerk
Goal : 15+ reps

C,
For time
21 Deadlift @90/60kg
63 Double under
15 Deadlift @100kg/70kg
45 Double under
9 Deadlift 110kg/80kg
27 Double under
Timecap : 10 mins

Juoksu n. 35 minuuttia

Juokse tasa vauhtista, kevyttä juoksua 30 minuuttia.

Tee lopuksi 5*60m rentoja spurtteja.

Kirjaa ylös kokonaismatka.

4x
6min Work (switch machines every 2nd minute)

2min rest between rounds

Penkki 6x4x70%
-joka sarjan välissä facepulls TAI band-pull-aparts x20

Sotilaspenkki käsipainoilla 3x12-20

Vipunostot eteen istuen 3x12-20
-käsipainoilla / kämmenet itseä kohti

Hauiskääntö tangolla 5x10

For Total Load:

5 Sets Of 2