3 kierrosta:
- 800m juoksu 20kg painolla
- 3 x köysi
- 12 x Thruster 60kg

3 rounds
trailrun
50 DUs

EMOM 5
Raakarive+Rinnalleveto polvien yläpuolelta+Etukyykky
1+1+1 (70%)

EMOM 5
Raakatyöntö+Työntö
1+1 (75-80%)

10 burpee
10 wall ball
10 pull up

...then...

400m run
30 lunges
30 KB swings
30 TTB
30 Suitcase deadlift
30 ring dips
30 KB push press (15 each side)
30 sec side planks (eac side)
30 push ups
30 box jumps

30min time limit

For time:
50 Double Unders
25 Target Burpees
15 Snatches (anyhow) 50/35kg
25 Target Burpees
50 Double Unders

For time:
Buy in: 100 Squats

Then
7 Rounds of
7 Box Jumps 75/61cm
7 Cheast-to-bar

Buy out: 100 Situps

“FIGHT GONE BAD”
5 rounds, 1 min per station, 1 min rest after full round
1: wallballs
2: sumo deadlift hipull 35/25
3: box jumps
4: push press 35/25
5: row for calories

B.
In teams of two, partners alternate complete sets to complete 5 sets each of:
5 Overhead Squats*
15 Kettlebell Swings (32/24 kg)
30 Double-Unders

*Choose a weight that will challenge you, but with which you should still be able to complete the 5 reps unbroken.

Snatch balance 3-3-3-3-3-3

Strength

1a) Back Squat: 5X2@90% of Tuesday’s 3rm – rest 90 sec.
1b) Pendlay Row: 5X5 – heaviest possible, rest 90 sec.

Conditioning:

4 rounds of:

40′ HS Walk
20 C2B Pull-ups
150 DU

*Rest 1:00 after each round.