"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 Rounds or 10:00
3/3 World Best Stretch
10 Walking Lunges
10 Marjanpoiminta
10 Sorppari + ojennus
5-10 Ring Row / Pull Ups
1. 30s Half Burpee / 2. 45s Half Burpee

Max Reps of Strict Pull Ups - Banded Pull Ups - Ring Pull Ups

Rest 5:00

Max Reps of Pull Ups (Butterfly/Kipping) - Toes To Bar - Jumping Pull Ups - Ring Row

For Time:
1000m Row
-rest 5:00-

For time
21–15–9:
- Thrusters (30kg/42,5kg)
- Pull-ups

For Time:
5K Row

Yleislämmittely: 5-10min
Maailman paras
Olkakierrot
Hindu Push Up
Kyykky + Kierrot

Handtand Skills: 10-15min
-Shoulder taps
-Flutter Kick
-Plate Walk
-Kick Up
-Handstand walk
*harjoittele vähän kaikkea, tai haluttessaan valitset mitä halaut tehdä ja keskityt vain niihin

Snatch Warmup: 3-4 Rep
Snatch Pull
Musclec Snatch
Pause Overhead Squat
Power Snatch + oh squat
Snatch Balance
Hang Squat Snatch
Squat Snatch

Hang Squat Snatch (polven päältä)
3 x 2 75-78%
2 x 1 78-82%

Low Hang Squat Snatch (polven alta)
3 x 2 75-78%
3 x 1 78-82%

10min Crossovereiden/Tuplien harjoittelua

Clean & Jerk Warmup: 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Split Jerk

Squat Clean + Split Jerk
3 x 2 + 3 75-78%
2 x 1 + 2 78-82%
2:00 palautus

Power Clean
2 x 3 (heavy as possible)
2 x 2 (heavy as possible)
1:30-2:00 palautus

EMOM 10
A: 5-7 Toes to Bar
B: 3-5 Strict Pull Ups

*toes to barissa keskity kippirytmiin. Jos ei vielä osu varpaat tankoon niin ei haittaa kuhan rytmi pysyy
*pull upit kumpparilla tarvittaessa

Pause Front Squat
4 x 2 (3s stop pohjassa)
*mahdollisimman raskas
2:00 palautus

III
Yleislämmittely: 5-10min
Maailman paras
Olkakierrot
Hindu Push Up
Kyykky + Kierrot

Handtand Skills: 10-15min
-Shoulder taps
-Flutter Kick
-Plate Walk
-Kick Up
-Handstand walk
*harjoittele vähän kaikkea, tai haluttessaan valitset mitä halaut tehdä ja keskityt vain niihin

4 Sets
Max Reps of Kipping Pull Up or Jumping Chest to Bar
8-10 Pendley Row (kulmasoutu tangolla)
1:30-2:00 rest

3 Sets
5 Shoulder Press (heavy as possible)
max reps of kipping Hspu
1:30-2:00 rest

Amrap 12
3 Wall Walk
3 Rope Climp
3 Toes To Bar / K2E

Snatch Warmup: 3-4 Rep
Snatch Pull
Musclec Snatch
Pause Overhead Squat
Power Snatch + oh squat
Snatch Balance
Hang Squat Snatch
Squat Snatch

Hang Squat Snatch (polven päältä)
3 x 2 77-80%
2 x 1 80-84%

Low Hang Squat Snatch (polven alta)
3 x 2 77-80%
3 x 1 80-84%

Back Squat
4 x 5 (mahdollisimman raskas)
2:00 palautus

Accessory:
2-3 Sets
6-10 Box Dips (kumpparilla tarvittsessa)
3-5 Jumpping Pull Up (2s pito ylhäällä, 3s alas)
6-10 Narrow Push Up
1:30rest

Yleislämmittely: 5-10min
Maailman paras
Olkakierrot
Hindu Push Up
Kyykky + Kierrot

Handtand Skills: 10-15min
-Shoulder taps
-Flutter Kick
-Plate Walk
-Kick Up
-Handstand walk
*harjoittele vähän kaikkea, tai haluttessaan valitset mitä halaut tehdä ja keskityt vain niihin

Clean & Jerk Warmup: 3-4 Rep
Clean Pull
Muscle Clean + Shoulder Press
Pause Front Squat + Push Press
Power Clean + Front Squat
Hang Squat Clean + Push Jerk
Squat Clean + Split Jerk

Squat Clean + Split Jerk
3 x 2 + 3 77-80%
2 x 1 + 2 80-84%
2:00 palautus

Power Clean
2 x 2 (heavy as possible)
2 x 1(heavy as possible)
1:30-2:00 palautus

Every 2:00 x 5
6 Bench Press (dumbbel) raskas
1-3 Rope Climb

For Time:
21-15-9
Wall Ball
Front Rack Lunges 30-25kg
6 Shuttle Run (7,5-7,5m = 1)