5 cleans 100kg/60kg
9 bar over burpees
4 cleans 100kg/60kg
15 bar over burpees
3 cleans 100kg/60kg
21 bar over burpees

In teams of 3:
Row 10,000 Metes
*Athletes change every 250 meters.

KB Curls: 3 x 10-12. Rest 60s.
Then,
5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

Karhukävely 6 kierrosta (3 etuperin / 3 takaperin)
Penkki 2x10x67%
Kapea Penkki 1xmax toistot (vähennä noin 10kg normipenkin painosta)
Vipari-combo 5 kierrosta
Kahvakuulatempaus 3x8-15 / käsi
Fillarivatsat 3-5 sarjaa

Mittarimato 6 kierrosta (3 etuperin / 3 takaperin)
Kyykky 2x10x67%
Kyykky 50%x3min
Hyvää Huomenta 5x6-10 (kyykkyleveys)
Tasapainolankut 4x20 (polvi/kyynärpää-kosketus)

Lav 6 runder af front squat hvor du stiger med 10 % af din max squat hver runde.
5 af 30 %
5 af 40 %
3 af 50 %
3 af 60 %
3 af 70 %
1+ af 80 %
reps to beat = 10
(sidste runde (1+) skal du tage så mange reps du kan op til 10)
Score er vægten på de 80 %

KB Complex of x AMRAP 20:00

8 Reps each of:
Single Arm Russian Swing right/left
Single Arm Front Squat right/left
Deadstop Row (chainsaw row) right/left
Goblet Reverse Lunge right/left
Single Arm Push Press right/left
Sumo Deadlift High Pull

• Rx: @24/16kg
• Goal is to try and do 6 exercises unbroken. Rest as needed between sets to try and get it done like that.

4-5 Rounds rotating with 1-3 partners
30s Heavy Sled push
30s Asymmetrical Carry

5x
New Interval every 6th minute

500/400m Row
10 Burpee
3-5 Bag over Shoulder

Snatch balance 5x3