AMRAP 20 minutes of:

Run 6 rounds
30 Kettlebell Swings (16 / 24)
6 C2B ( vaihtoehtona Muscle-Ups tai Ring MUP progression tai linkkari )

3 rounds: 2min ON, 2min OFF

Assault/Row 20/15kcal + AMRAP of MU

30 Wallball + AMRAP of Power Snatch (60/40kg)

10 Power Clean (60/40kg) + AMRAP of box over jumps

Round of Cindy + AMRAP of STOH (60/40kg)

Score = total reps of MU + PS + BoJ + STOH

On 3-2-1-GO! Start your first amrap: Assault or row 20/15kcal and do as many muscle-ups as possible with the remaining time from 2minutes. Then rest for 2 min. Next 2min perform 10 PC+AMRAP of box over jumps…

Don´t go all out, or you will crash after the first round. Keep a steady pace. Move. Breathe. Scale if needed. The goal is to be able to perform reps on the second movement each round. Scale if needed. Total time of workout is 48min.

Start up(14)
stretch 4 mins

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

3rds(8)
10 plyo
8 good mornings
6 tuck jumps
4 kbs
2 strict pull-ups

Metcon/*Rx(12)
amrap
3 *bmu/mod as needed
5 kbs 53/35/*70/53
7 step ups/box jumps 24/20

work up to hvy deadlift(12)

Finisher
2 min bf stretch
30 arm circles
30 hip rot
:30 sec side plank, ft plank, side plank

Round 1: 50 Air squats
50 Sit ups
50 KB Swings (24/20kg)
50 Push Ups
500m Run

Round 2: 40 Air Squats
40 Sit Ups
40 KB Swings
40 Push Ups
400m Run

Round 3: 30 Air Squats
30 Sit ups
30 KB Swings
30 Push Ups
300m Run

Round 4: 20 Air Squats
20 sit ups
20 KB Swings
20 Push ups
200m Run

Round 5: 10 Air Squats
10 sit ups
10 KB Swings
10 push ups
100m run

Equipment: KB

Stretching & mobility 15-17

PRESS

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Press. If you’re newer, then go for the 3RM (no tempo). The movement standards are as follows:

Feet may not move and must stay flat throughout the lift.
Knees must remain fully extended and locked out.
A small lay back is permissible, but must not be excessive.
Barbell must finish over the shoulder blades and mid-line of the body.
DEADLIFT

Performance
1-1-1

Fitness
3-3-3

Establish a new 1 or 3RM Deadlift. Conventional or Sumo, lifter’s choice. Control the barbell back to the floor after the rep. If you’re newer, then go for the 3RM. The 3RM may be touch-and-go (no tempo). The movement standards are as follows:

Neutral spine throughout
No “hitching” or “ramping”
Finish with knees and hips fully locked out and shoulders behind the bar.
Warm up and test your Press, followed by a Deadlift test. NOT a superset today.

Post loads to comments.

---

Tabata Mash Up:
Row
Plank

Post work to comments.

"21 Guns"
AMRAP in 21 min
400 meter run
21 push ups
21 box jumps
15 burpees
9 pull ups

*this WOD, created for "WOD with Warriors" as a functional fitness tribute workout held twice a year on Veterans Day and Memorial Day in the U.S. -to honor our Nation's Warriors, past, present and future." The 21 repetitions signify a 21-gun salute, with an exercise for each of the five branches of the military. A 21 Gun salute is the US' highest display of honor, approximately reserved for fallen troops.

Työntö veto poisheitolla + rive + työntö

3-5x1+1+1@ 65-75%

Wide pull ups
EMOM 8
1. 5-8 reps
2. Rest

Same reps as last time.
Pick a suitable rep range for your strength. These are supposed to be fairly easy reps with full ROM. Tight core. Wide grip.
If you cannot do 5 reps without kicking, then go with less reps.
Do same amount of pull ups every round.

In teams of 3, for time:

120-90-60

Assault bike for calories
Push ups
Row for calories
sit ups

Share the work as needed. One works, two rests.