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

Timecap 25 min

Skaalata voi monella tapaa!

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.

CHELSEA
On the minute every minute for 30 minutes:
5 pull-ups
10 push-ups
15 air squats

Scaling options for both workouts:
pull-ups to ring row or jumping pull ups
push-ups to against box or rubber band

Intermediate:
4 pull-ups
8 push-ups
12 air squats

Beginner:
3 pull-ups
6 push-ups
9 air squats

21–15–9:
60/42,5kg Squat Cleans
Ring Dips

*TC12min

*COMP:
Squat Cleans 70/50kg
Strict Ring Dips

*SK1:
Squat Cleans 45/30kg
Banded Ring/Matador Dip OR Ring Push-Ups

*SK2:
Hang Power Cleans
Front Squats
Elevated Ring Push-Ups
Load: 20/15kg

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

"Karen"

For time

150 wall balls 20/14 lbs

time cap 12min

20 minutes AMRAP

• 5 handstand push-ups
• 10 pistol squat, alternating
• 15 pull-ups

• 20 deadlifts (275/185lbs or 125/85 kg)
• 400 m run
• 20 KB swings (2/1.5 pood or 32/24 kg)
• 400 m run
• 20 overhead squats (115/75-85lbs or 50/35 kg)
• 400 m run
• 20 burpees
• 400 m run
• 20 pull-ups (Chest to Bar)
• 400 m run
• 20 box jumps (24″/20” or 60/50 cm)
• 400 m run
• 20 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
• 400 m run

In teams of two version (you go, i go, share reps):
* 30 deadlifts (275/185lbs or 125/85 kg)
* 400 m run
* 30 KB swings (2/1.5 pood or 32/24 kg)
* 400 m run
* 30 overhead squats (115/75-85lbs or 50/35 kg)
* 400 m run
* 30 burpees
* 400 m run
* 30 pull-ups (Chest to Bar)
* 400 m run
* 30 box jumps (24″/20” or 60/50 cm)
* 400 m run
* 30 DB squat cleans (2 x 45/35lbs or 2 x 20/15 kg each)
* 400 m run