100 pull-ups
100 push-ups
100 sit-ups
100 squats

Timecap 25 min

Skaalata voi monella tapaa!

5 rounds for time:
15 Pull up
20 Push up
30 Sit up
50 Air Squat
2min Rest

(Time Cap 35min)

Do not include final 2min rest in your overall time.

CHELSEA
On the minute every minute for 30 minutes:
5 pull-ups
10 push-ups
15 air squats

Scaling options for both workouts:
pull-ups to ring row or jumping pull ups
push-ups to against box or rubber band

Intermediate:
4 pull-ups
8 push-ups
12 air squats

Beginner:
3 pull-ups
6 push-ups
9 air squats

21–15–9:
60/42,5kg Squat Cleans
Ring Dips

*TC12min

*COMP:
Squat Cleans 70/50kg
Strict Ring Dips

*SK1:
Squat Cleans 45/30kg
Banded Ring/Matador Dip OR Ring Push-Ups

*SK2:
Hang Power Cleans
Front Squats
Elevated Ring Push-Ups
Load: 20/15kg

RX

3 rounds for time
- 400 m run
- 21 KB swings @24/16kg
- 12 Pull Ups

SC

3 rounds for time
- 400 m run
- 21 KB swings @20/12kg
- 12 Jumping Pull Ups

TC: 15 min

5 Rounds For Time:
400m Run
30 box jumps 60/50
30 wall balls 9/6kg

TC: 35min

20 minutes AMRAP

• 5 handstand push-ups
• 10 pistol squat, alternating
• 15 pull-ups

5 rounds for time:
400m Run
15 Overhead Squat 42,5/30kg

Target: sub 15’ Time Cap 18’

“DT”

5 RFT:
12 Deadlift 70/47,5kg
9 Hang Power Clean 70/47,5kg
6 Jerk 70/47,5kg

Time Cap: 12:00
Score = Time
Goals: 5:00-10:00
RPE: 9.5/10

Level 2:
Barbell: 52.5/35kg

Level 1/BASE:
9 Deadlifts
7 Hang Power Cleans
5 Push Jerks
Barbell: 35/25kg

For time:

• row 500 m
• 40 squats
• 30 sit-ups
• 20 push-ups
• 10 pull-ups