For time

21–15–9
Deadlift @100/70 kg
Handstand push up

TC 10 min

Scaled

HSPU = pike box push up, pike push up, Z-press

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!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 9/6kg , 10 ft target (Reps)
Sumo deadlift high-pull, 35/25kg (Reps)
Box Jump, 20" box (Reps)
Push-press, 35/25kg (Reps)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"Filthy Fifty"

50 Box Jumps 24" / 20"
50 Jumping Pull-ups
50 KB swings 1 pd / 0.5 pd
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs / 30 lbs
50 Back Extensions
50 Wallball 20 lbs / 14 lbs
50 Burpees
50 Double unders

tc:30:00

Warmup:
2 kierrosta
10/10 Olkakierrot molemmat
10 kertaa kepillä ympäri (otetta kaventaen)
10 Toispuoleisesti ympäri laajat kierrokse
10 Valakyykky kepillä
10 Tempaus kyykkyyn kepillä
30s hs Hold

1A Hspu boxilta 4 x 8-10 (mahdollisimman puhdas)
1B Pystypunnerrus tangolla istuen 4 x 8-10
*superina. 1:30 min palautus

2A Pystypunnerrus tangolla 4 x 8-10
2B Leuanveto puhdas 4 x 5-8 (käytä tarvittaessa kumpparia)
* 1:30 min palautus

20min Amrap
10 DB Squat Clean 15kg
10 DB Push press
10 Toes 2 Bar

Warmup: Snatch – empty bar

3 Stiff leg deadlift
3 Hi-pull
3 Muscle Snatch
3 Oh-Squats
3 Power Snatch + 3 oh-squats
3 snatch balance
3 Hi hang Squat Snatch
3 Squat Snatch

OH-Squats
5 x 5 (kaikki samalla kuormalla)

Hang Squat Snatch (3s stop pohjassa)

4 x 3 70-75%