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

FOR TIME:

3 Rounds
400m Run
21 American Kettlebell Swings
12 Pull-Ups

Time Cap: 15:00
Score = Time
Goals: 7:00-11:00
RPE: 9.5/10

Level 2:
400m Run
21 American KB Swings 20/12kg
9 Pull-Ups
Level 1/BASE:
400m Run OR 800m Bike Erg
21 Russian KB Swings
12 Jumping Pull-Ups

5 Rounds For Time:
400m Run
30 box jumps 60/50
30 wall balls 9/6kg
-with or without partner

Running substitutions: 800/1,000-m C2 bike, 900/1,250-m Assault or Echo bike, 400/500-m row

OHJEET: Juoksut tahi erg aina alle 2:15 / Kierros aina alle 6:00 - Skaalaa tarvittaessa

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
9 Hang Power Clean
6 Jerk

RPE 5. Target: sub 8' Time Cap 12'
Rxd: 70/47,5kg.

For time:

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