For time

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

Scaled

21-15-9 Reps For Time
Deadlifts (70/50kg)
Push-Ups

TC 10 min

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

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

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

"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.

Go in two heats! One judging and counting the others reps

"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%