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

Timecap 25 min

Skaalata voi monella tapaa!

For Time:

21-15-9
Thruster (42,5/30kg)
Pullup

• Timecap 7mins

LIIKKEISTÄ

Thruster
* Max 30/42,5kg -> Valitse haastava paino, jolla saat tehtyä 21 toiston kierroksen 2-3 sarjassa

Pullup
* Tarvittaessa toistoja vähemmän, esim. 15-12-9 tai 12-9-6
* Jumping pullup tai chest to bar
* Ring row

Lämmittely

A. Omaan tahtiin 5mins
Cardio of choice 30-40s.
Airsquat x 10
Kyykystä kierrot x 8
Dead hang/lapaveto/kip swing 30s.
Ring row/strict pullup x 2-6

B.
Rintarangan kierrot kont. as.
Ranneympyrät

C. Thruster warmup
Front squat
Shoulder press
Push press
Thruster

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

JACKIE

For time

1000 m Row
50 Thruster 20/15kg
30 Pull up

Target: sub 8' Time cap 12'

RPE 5, maximum effort

For time (Cap time 45min)

• 1 km run
• 25 Burpees
• 1 km run
• 50 Pull up
• 1 km run
• 75 push up
•1 km run
• 100 squat

Kraft: Backsquat
1 max rep

WOD
5 Rounds for Time of:
Run 400 m
30 Wall
1 Rope Climb

AMRAP 20'

5 x Pull Ups
10 x Push Ups
15 x Air Squats

Por tiempo:

50 Deadlift - 100 kg
60 Burpee
70 Shoulder press - 40 kg
80 Pull ups
90 (70) Front Squat - 40kg
100 Push up