For time:
50–40–30–20–10
Double-Under (Sc. SU x2)
Sit-up

*time cap 12:00

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

Timecap 25 min

Skaalata voi monella tapaa!

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:
30 Clean & Jerk
Rx 60/42,5

"Karen"

For time

150 wall balls 20/14 lbs

time cap 12min

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

Target: sub 15’ Time Cap 18’

Warm-up together:

4:00 ergo, then:

10+10 Shoulder rolls
10 Scapula pull-ups
10 wall squats

10+10 band pull aparts
10 ring rows
10 air squats

10 +10 banded shoulder presses
5 kipping pull-ups or 10 ring rows
20 air squats

WORKOUT:
20 min AMRAP:

• 400 m run or erg cals 25/20
• max rep unbroken pull-ups

Your final score is total pull-up reps after 20minutes.

Every Time you break on the pull ups go for a run! Choose a scaling option that always allows more than 10 Pull Up repetitions each time.

“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

• 21 overhead squats, 95/65 lbs or 42.5/30 kg
• 42 pull-ups
• 15 overhead squats
• 30 pull-ups
• 9 overhead squats
• 18 pull-ups

AMRAP 20:
2 Ring MU
4 HSPU
8 KBS 32/24

scaled
4 Burpee Pull-up

8 HR Push-up

12 KBS 24/16