16 minutes to climb up with the following complex:
One squat snatch + one hang squats snatch + ohs
Start around 50% of your best snatch
Girls add 2,5kg after each round
Boys add 5kg after each round
Goal is to do at least 7 sets, so the increases can be smaller.
Mark your starting weight and the last one.

22 minute AMRAP

Heavy WB (use slam ball as needed)
Push ups
Sit ups
American KB swing 53/35
200 m Run after each round

Rep count starts at 3 for EACH movement on round 1, and increases by 3 every round.
So 3-6-9-12,etc until 22 minutes is up.
*Score is total REPS. Run is not calculated in score.

Three sets of:
Floor Bench Press x 10 reps 40-50%

Ring Dips x 12 reps

Reverse Snow Angels x 20 reps

Merkkaa lattiapenan kilot!!

AMRAP6
6 Strict HSPU
30 DU
AMRAP6
15 WB Sit up
20 Back extension "star"
20 Russian Twist
15 Superman rocks

Scale:
Strict HSPU = > Stict abmat HSPU or Box HSPU (Notice! NO Kipping)
DU => decrease amount 15 or count Your attempts

Dynamic warm up + hip mobility

For 40 minutes:
450 m run or 500 m row
Med ball alternating shouldering 12x50 lb / 14x40 lb / 16x30 lb / 18 x 20 lb
1 min rest
450 m run or 500 m row
Shoulder squat with med ball 12x50 lb / 14x40 lb / 16x30 lb / 18 x 20 lb
1 min rest

5x (4xA (alt. A1/A2) and 1xB)
3min ON/3min OFF

A1) 25/18 Cal. Row +
AMRAP of:
10 Pushups
20 Squats

A2) 25/18 Cal. Row +
AMRAP of:
8 Burpees
8 Box Jumps

B) 25/18 Cal. Assault Bike +
AMRAP of:
8 Wall Balls
8 DB Snatches

3rds for total reps in 17min. Switch after every rep.
1min. WBS Rx 9/6kg; Sc1 7/5kg; Sc2 6/3kg
1min. SDLHP Rx 35/25kg; Sc1 30/20kg; Sc2 empty BB
1min. Box Jump: 60/50cm; Sc: box step
1min. Push Press (same weight as SDLHP)
1min. Cal row - partner 2lps sprint, then switch
1min. Rest

In teams of two, with only one person working at a time:

100 Kettlebell Swings (24/32 kg)
200 Meter Run ( tiimi juoksee yhtä aikaa )
100 Barbell Thrusters (15/20 kg)
200 Meter Run
100 Pull-Ups
200 Meter Run
100 Barbell Thrusters
200 Meter Run
100 Kettlebell Swings

Lukumäärä on yhteensä eli vuorotellen siihen asti kun lukumäärä täynnä! Mikäli keli on kauhea niin juoksun tilalla 20 x 10m viivajuoksu

• Tabata pull-ups
• Tabata push-ups
• Tabata sit-ups
• Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

Post total reps from all 32 intervals.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax

3rds(8)
8-12 walking lunge
3-6 strict pull ups
6-8 ghdsu

gym goat(5)

squat week 2(15) 3x70%, 3x80%, 3x90% max reps on last set.
Use 90% of one rep max to determine load.

Fitcamp
100 squat jumps
50 jing jangs
25 burpees
50 kb deadlift
100 mountain climbers

Metcon
4rds
5 curtis p's 105/75
2 rope climb or 6 strict pull ups

one curtis p=hang squat clean+ft rack lunge+push press

Metcon-comp(15)
4rds
5 curtis p's 135/95
5 muscle ups

one curtis p=hang squat clean+ft rack lunge+push press

Finisher
60 knee tap crunch
40 rtw
stretch/roll(6)