Build up to a heavy back squat 5Rm for the day!

8 Intervals
New every 4th minute
Alt. Between a and b (and alt. B1 and B2)

A) 15/12 Cal. Assault Bike, All in

B1) Row 250/200m + 20m Sled Push 80/60kg
B2) Row 250/200m + Pick up the bags and run

AMRAP 30'
30 DU
8 SQUAT CLEANS
11 HAND RELEASE PUSH UPS

DEADLIFT
3-3-2-2-1-1-1-1

4 rounds
10 HSPUs
40m one hand rack carry 24kg/16kg

3 rounds

15s l-sit

20s rest

30 s frogstand

20 s rest

1 min arch body hold

20 s rest

30 s weighted hollow hold

20 s rest

Aikaa vastaan:

• 21 maastaveto
• 15 thruster
• 9 push press
• 50 tuplanaruhyppy
• 9 push press
• 15 thruster
• 21 maastaveto

N 50kg / M 70kg

Shoulder CAR's
Walking lunges
lizard crawl
crab walk (focus neutral spine, pull shoulders together, no rocking side to side)
Inchworms + cap push up + torsion control
side shuffle + arm swings
ABC's

10-12 minutes

Front Squat 6x6@72-77%

Ohje: lepää 2-3min sarjojen välissä. Älä ahnehdi prosenttien kanssa, seuraavilla viikoilla tahti kiristyy.

3 kierrosta aikaa vastaan:

400 m juoksu
50 KB swing 16/24 kg