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

For Time:

21-15-9
Thruster (42,5/30kg)
Pullup

• Timecap 7mins

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

5 Rounds For Time:
400m Run
30 box jumps 60/50
30 wall balls 9/6kg

TC: 35min

Five rounds:

• Bodyweight bench press max reps
• Pull-ups max reps

Score is total reps

• SCALED:

• scaled bench press or floor press

• Banded pull-ups or heavy ring rows

rest as needed

Warm-up together:

4:00 ergo, then:

10+10 Shoulder rolls
10 Scapula pull-ups
10 wall squats

10+10 band pull aparts
10 ring rows
10 air squats

10 +10 banded shoulder presses
5 kipping pull-ups or 10 ring rows
20 air squats

WORKOUT:
20 min AMRAP:

• 400 m run or erg cals 25/20
• max rep unbroken pull-ups

Your final score is total pull-up reps after 20minutes.

Every Time you break on the pull ups go for a run! Choose a scaling option that always allows more than 10 Pull Up repetitions each time.

Ten rounds:

• 10 thrusters, 95 lbs/65 lbs or 42.5 kg/30kg
• 10 ring push-ups

• 50 pull-ups
• 400 m run
• 21 thrusters, 95/65 lbs or 42.5/30 kg
• 800 m run
• 21 thrusters, 95/65 lbs or 42.5/30 kg
• 400 m run
• 50 pull-ups