4 ROUNDS FOR QUALITY
3 BAR MU
3 NEGATIVE DRAGON FLAGS
3+3 PISTOLS
10M HS-WALK

8 Rounds on the 2:00:
15/12cal Row

Goal: Sub :45 across all intervals
These should be high output sprints. This is all about efficiency with your stroke so work on full body pulls and a strong arm finish.
Score: Total work time.

Scaled: 12/9 calories

3 Rounds for quality:
10/10 Plate Elevated 1-Legged KB RDL
1:00 Sorenson Hold
20 Alt. Box Step Ups w/ Medball Bearhug
- Rest as needed btw rounds

Partner workout
30min AMRAP
8 burpee over rower
12/9 cal row
16 deadlift 42,5/30

You go, I go (full rounds)

WORKOUT
3-4 SETS FOR QUALITY
15 Narrow Grip Push-Ups
100m DB or KB Farmer Carry (AHAP)
30 Sit-Ups*
750/600m Row

-Rest 1:30 b/t Sets-

*GHD Sit-Ups Optional

(Score is Time)

OPTIONAL FINISHER
2-3 SETS
:30 Banded Plank Hold*
30 Banded Straight Arm Pull-Down

*Band held under hands, across the back.

-Rest as Needed b/t Sets-

Rästi/Open Gym

Aikaa vastaan:

• 50 Burpee
• 50 Swingi (amer.)(N 16kg / M 24kg)

Time Cap 7min.

(Jos et ehdi aikarajaan mennessä valmiiksi, lisää 1 sekunti per tekemätön toisto loppuaikaan)

20-16-12-8-4
Askelkyykky tanko takaräkissä
Thruster

Valitse paino siten, että pystyisit tarvittaessa tekemään ensimmäisen sarjan thrustereita putkeen.

3 Kierrosta laadukkaasti

5+5 Pistooli tai Bulgarialainen kyykky
20-30s Kuppipito
10 Suorin jaloin maastaveto KK:lla

3x1000m Airbike
Rest as needed between sprints.
For time