10 rounds of max strict (no kipping at all) pullups (full range of motion - chin above bar - arms fully extended)

wait max 1 minute between each round.

Score is total amount of pullups performed

EMOM 30:
Minute 1: 20 Sit-ups + Max Dumbbell Snatches 22,5/15kg
Minute 2: Max Cal Ergo (Row/ Bike/ Ski)
Minute 3: Rest

Score = Total Reps of Dumbbell Snatches + Ergo Calories

OPEN 22.1 treeni

AMRAP 15 min

3 WALL CLIMB
12 DB SNATCH 15/22.5 kg
15 BOX JUMP-OVERS 50/60 cm

Wall climb vaihtoehdot esim box dippi tai punnerrus

A) Snatch

Snatch, nousu kolmosilla kunnes hidastuu.
2 x sama paino
Ei tng, ei pudotuksia
15:00 min.

B) Snatch deadlifts

Snatch pull 5cm korokkeella seisten, 4 x 3 @85%

C) Back squats

6 x 3 @ 74%, 3s paussi alhaalla.

D) Push press

Push press
2 x 8 @ 68%
3 x 6 @ 72%

Laske toissaviikolla tehdystä 80% toistomaksimista uusi arvio 1RM push pressille ja laske sen mukaan prosentit push press:lle. Käytä arvion laskuun Epleyn kaaviota:
(reps x kg x 0,033) + reps.

Esim: jos sait tehtyä 50kg 7 push pressiä, niin silloin kaava olisi:

(7 x 50kg x 0,033) + 50kg = 61kg. 61kg on arvio 1RM.

2 Rounds. . .
10 Strict Knees Up
0:30 Flutter Kicks
10 Straight Leg Sit Ups

1 Round
1:00 Plank
0:30 Side Plank (each side)

In Pair

Min 0-12 AMRAP
16-20-24-….reps of
Single Arm Devils Press 22,5/15kg
Hang Power Cleans 2x22,5/15kg
Front Squat 2x22,5/15kg

*Resting partner holds a WB @shoulder

Rest 3min

Min 15-25 AMRAP
”I Go A, You Go A - I Go B, You Go B -
I Go A-….”

A. 8x7m Shuttle Run + 8 Box Jump Overs
B. 8x7m Shuttle Run + 6 Burpee Box Jump Overs

Rest 3min

Min 28-45(Timecap)
For time
16-22-28 Box Step Overs 2x32/24kg
34-42-50 Calories
8-12-16 Wall Walks

3-5 min cardio work with air bike
easy couch streching / tricep streching
then
Band Pulls + Banded Hip Activation
then 3 rounds
1:00 row
10-12 banded good mornings
6-8 scorpions
4 inch worm with push ups (go forward to active more hip flexors)
6 romanian deadlifts (add weight a bit during these if feel like it)
4 bar facing burpees (step up tactic is recommended after first rounds, and take the faster way at the end again if possible)

then
Climb to workout weight on deadlifts doing 3-4 reps on each weight.

then workout prep
2-3 times through
1 deadlift
1 bfb
2 deadlift
2 bfb
rest 10-20 sec bwn

CF Open 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:

Deadlifts
Bar-facing burpees

225-lb / 155 -lb barbell

Time cap: 10 minutes

I Recommend to Step up on burpees maybe even at the start. Split Deadlifts after first rounds, maybe even singles on some point. Be Safe, dont make your back scream. This will be tough one. Again you can think this like "cooper running" it will hard to finish this under 10 minutes. Dont start out too hot!

Cool down
3-5 min easy light cardio
3x15s pigeon pose strech alt time
2x15s leg across body strech alt time
3x5-10s cobra downdog pose alt time
3-5 reps of russian baby maker strech

Emom 50min
1. 8-6 Ring dip
2. 4 BMU/ banded BMU/ 6 C2B / 8 pull-up
3. 1 C&J 85%
4. 2 Rope
5. 4 DB hang Cluster
6. 40 DU
7. 12 T2ring
8. 8-12 HSPU
9. 12 jumping lunges
10. REST

OPEN 22.2

For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps of:
Deadlift @102.5/70kg
Bar facing burpee

Time cap: 10min

STRENGTH PROGRESS 12/13 - HEAVY-LIGHT WEEK

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WARM UP 2 rounds ~15min

8 BRIDGE PULLOVER , lintti

20-30 sec HANDSTAND HOLD

2 + 2 PISTOL SQUAT + LUNGE FORWARD + COSSACK SQUAT + LUNGE BACKWARD

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SNATCH On The Plates
4x3@nousu 50% pal 2min

SNATCH + OHS
2[2+1]@60%, 2[1+1]@71%, 3[1+1]@76% pal 2min

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SNATCH
6x1@76-83% pal 2min

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SQUAT JUMP 5x5@tanko pal 3min

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KEHONHUOLTOA LOPPUAIKA