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
1:00 min row
1:00 min hyppynaru (tuplamoodilla)
10 marjanpoiminta
10 Air squat 2s stop alhalla
10 Olkakierrot
5 mittarmiato + punnerrus

Every 6min for 30min
A:24 Cal row
B: 12 Overhead Squats (sellainen kuorma että voit tehdä max kahdessä setissä)
C: 200m Shutlerun
D: 16 Split Squat Jumps
Rest 1:30 kierroksen jälkeen

Viimisten hyppyjen jälkeen välittömästi 10min kevyttä soutelua jolla lasketaan sykkeet alas.

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

For time:
3 kierrosta For time:
25 Wall Ball
20 DB Power Snatch 15kg
Tavoite aika: 8min
Rest 3-5min

For time:
75 Wall Ball
60 DB Power Snatch

Tavoite aika 8min

Hi hang power Snatch + Hang Power Snatch + Oh-Squats

4 x 2 + 2 + 1

Skilss:

1A Kippailu tangossa 3 x 10-15
1B Toes to bar 3 x 10-15