5RFT:

500/450m Row
22-18-14-10-6 C2B

EMOM 15

1 minute : 2/1 Legless Rope Climb
2 minute : 5 Deficit HSPU 20/15cm
3 minute : 10 Box Over Jumps 24/20"

Snatch pull
4x3 @90% 1RM

3 Supersets of:
30m Skillmill Sledge Push
20m+20m KB/DB Suitcase Carry L+R
Rest 1:00 btw sets
- Choose a challenging weight for carry, but focus on keeping your core/midline straight and stable.

3 Supersets of:
10 Barbell Hip Thrusts (choose weight)
20 Banded Good Mornings
Rest 1:00 btw sets

Puijon portaat!

50 minuuttia erilaisilla askelpituuksilla.
Kolme vetoa täysillä (ei koske uusia portaita alhaalla eikä vauhtimäen alla olevia viimeisiä portaita)

Tai

40 min vauhtikestävyys lenkki.

Grettel

• 10 rounds for time of
• 3 clean and jerks
• 3 burpees over the bar

Or,

Ingrid

• 10 rounds for time of
• 3 snatches
• 3 burpees over the bar

♀ 95 lb. ♂ 135 lb.

Scaling

Reduce the load on the barbell so you can complete the 3 reps unbroken for most of the workout.

Intermediate Option

Same reps as Rx’d

♀ 75 lb. ♂ 105 lb.

Beginner Option

7 rounds for time of
3 clean and jerks or snatches
3 burpees over the bar

♀ 45 lb. ♂ 65 lb.

“IGYG”

Buy in:

2000m Row

.

50 KB Snatch (Alt.)

50 KB Russian Swing

50 KB Front Squat

50 KB C&J (Alt.)

.

Cash out:

50 Partner over burbee

.

@ 1x 16/24kg KB

.

TC: 30min

Juoksu korttelin ympäri
100 kahvakuula heilautus
140 Ilma kyykky
160 venäläinen kahvakuulaheilautus
Juoksu korttelin ympäri

30:00 AMRAP in Team of 2 or 3
30m/each x Sledpush
30m/each x Farmer Carry
30m/each x Odd Object Carry (bags, stones etc)
- One person completes the sledpush and then the next person starts their sled push and so on.
- Rx+: 5-10m Handstand Walk after each round

Shoulder press 4x3
Kaikki Toistot raskaita