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

Timecap 30 min

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.

Level 1.
For time:
21-15-9 Thruster @42,5/30kg
Pull up

Level 2.
21-15-9 Thruster @35/25kg
15-12-9 pull up

Level 3.
21-15-9 Thruster @30/20kg
Jumping pull up

Rpe 4.5

TC 8min

Klassikko bench mark. Franin idea on olla kovalla intensiteetillä tehtävä treeni mikä mittaa voimaa, kapasiteettia, taitoa ja kestävyyttä. Jos on aikaa niin treenin voi tehdä kahdessa lähdössä.

For Time:
30 Clean & Jerk
Rx 60/42,5

FOR TIME:

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

Timecap: 15:00

Please run the same route!

AMRAP20
5 Pull-ups
10 Push-ups
15 Air squats

As this is an AMRAP ensure you use the same movements throughout the workout. This is the only way to determine progress by keeping the standard the same.

For Time:

50 Box Jumps 60/50cm
50 Jumping Pull-ups
50 Kettlebell Swings 16/12kg (US)
50 Walking Lunge Steps
50 Knees To Elbows
50 Push Presses 20/15kg
50 Back Extensions
50 Wall Balls 9/6kg
50 Burpees
50 Double Unders

Scaled

5 rounds for time:

10 Box Jump/Box Step Ups
10 Jumping Pull-ups
10 Kettlebell Swings 16/12kg
10 Walking Lunge Steps
10 Knees To Elbows/Hanging Knee Raises
10 Push Presses 20/15kg
10 Back Extensions
10 Wall Balls 9/6kg
10 Burpees
10 Double/Single Unders