"The Floor Is Lava!"

For Time with a partner :
50 Back squats @60/40kg
100 DU*
10 S2OH @60/40kg
60 Front squats 50/35kg
100 DU
20 S2OH @50/35kg
70 OHS @40/30kg
100 DU
30 S2OH @40/30kg
80 Back squats @30/20kg
100 DU
40 S2OH @30/20kg
Timecap : 30 mins

One person works at a time! You have to pass the barbell to your partner without putting it down. If you drop the bar , run 400m together.
*Scaling : 100DU =300 Single Under

EMOM 5 - Deadlifts and Bar Over Burpees
6 Deadlifts 100/70kg
2-4-6-8-10 BOB (bar over burpees)
Rest 3min
Repeat 5 times, so this is a 37min workout.

In minute 1, you perform 6 DL and 2 bar over burpees.
2') 6 DL & 4 BOB
3') 6 DL & 6 BOB
4') 6 DL & 8 BOB
5') 6 DL & 10 BOB

If you're not able to perform the burpees within the minute, you are out! Take a 3min break and start the next round.

Running relay!

In teams of 2

alternating five rounds for time of:

Run 200 meters ( kirpparin taulun ympäri )

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 superman
16 single unders
24 jax

Metcon/*Rx(12)
amrap 12
complete the following:
3 burpees
20 double unders/x2 singles
6 burpees
20 double unders/x2 singles
9 burpees
20 double unders/x2 singles
then repeat
3 burpees
20 double unders/x2 singles
6 burpees
20 double unders/x2 singles
9 burpees
20 double unders/x2 singles

Continue the sequence for 12 minutes.

Score equals total reps.

@17:00 min mark

3x2 bk squat(8)

Finisher
15 cuff iso per
30 t raise
100 flutters
2 min quad stretch

Mixed intervals:

8 min amrap:
400 m ski
15 sit ups
20 lunge walk steps

rest 4 minutes

8 min amrap:
500 m row
30 double unders
30 s hollow hold

rest 4 minutes

8 min amrap:
500 m bike
10 push ups
12 box jumps

For total time:
21 Deadlifts (100/70)
30 Goblet Squats (32/24)
100 Double Unders

Rest 2:00

18 Deadlifts
20 Goblet Squats
75 Double Unders

Rest 2:00

15 Deadlifts
10 Goblet Squats
50 Double Unders

• 18:00 Cap (includes rest)

Chipper FT

25 pullups
25 burpees
50 pushups
25 pistols
25 V-ups
25 pullups

<3

8min amrap

20 cal row

10 rower over burpee

10 käsilläseisontapunnerrus

1min tauko

08:00-09:00

B-osio

09:00-15:00

6min

5 thruster

Painot:
Yleinen ja masters 35:
60/70/80/90/100 (ME)
45/52,5/60/65/70

Masters 40
50/57,5/65/72,5/80
35/42,5/50/55/60

3min tauko

15:00-18:00

C osio

18:00-28:00

10 min amrap

10 Tempaus

C2B 20

WB 30

DU 40

Painot:

Yleinen ja masters 35: 60/40

Masters 40: 50/35

A1. 8-10 Alternating DB bench press, other arm holds at bottom
A2. 10-12 Pendlay row
B1. 10-12 DB Bicep curl (hammer grip)
B2. Top of ring dip hold (max)
Do as a couplet, A1+A2 and B1+B2. First 3 rounds with A, then 3 rounds with B. Go heavy and rest 90sec btw rounds.

Penkki käsipainoilla 5x8-20 (voit tehdä myös vinopenkissä/alaviistossa)
Facepulls 100 toistoa
Etunojapunnerrukset 5 x max x omapaino (noin 3 min lepo sarjojen välissä)
Ojentajat kumpparilla 100 toistoa (12-20 toiston sarjoja)
Kiertäjäkalvosinjumppaa x PALJON :)