Rope climb tech: foot clamping drills, rope on lower pull up bar drills / every 4mins x5: 2-4 rope climbs, 3-5 HSPUs (kipping), 25ft HS walk
**
Beginner**

rope pull ups, KB rope pulls, floor pike HSPUs, box pike HSPUs, shoulder taps, wall walks

** Intermediate**

rope climbs (stay towards 1+2 reps), HSPUs with abmat, pike box HSPUs, shoulder taps in HS or wall walk

*Advanced
*
rope climbs (stay towards 3+4 reps), deficit HSPUs or parrallette

Teams of 2
200 DU
1000m row
100 Burp
-1 min rest-
100 DL 40/25
75 HSC
50 STOH
25 PS
-1 min rest-
30-25-20
WB
BJ
KBS 24/16

4 Rounds, new round every 4th minute

A) Assault Bike 15/12 Cal.
+
1) 15/12 Cal. Row
2) Sled Push
3) Farmers Carry
4) 15 Wall Balls

Rest 2-3min

4 Rounds, new round every 4th minute

B) SkiErg 15/12 Cal.
+
1) 15/12 Cal. Row
2) 10 Burpee over Obstacle
3) 15 Box Jump Overs
4) 16 DB Snatches

40sec ON / 20sec OFF:
A)
- Assault bike
- Alternating 1-arm KBS (american)
- Double DB walking lunge (farmers carry grip)
- Rest 1min

Rest 2min

B)
- Row
- Alternating double KB/DB floor press
- Barbell bent over row
- Rest 1min

Rest 2min

C)
- SkiErg
- Push press
- Sledge push (running)
- Rest 1min

First 2 rounds of A, then 2 rounds of B and 2 rounds of C. Rest 2min btw a, b and c. Repeat 2 times.

Barbell Cycling:

3 rounds

E2MOM: 10 Power Clean TnG, AHAFA

E2MOM: 10 Push Jerk TnG, AHAFA

E2MOM: 10 Power Clean + Push Jerk Tng, AHAFA

Every 2nd minute on the minute. First do 10 Power Cleans, then rest the remaining time from 2min. Then 10 Push Jerk...Total of three rounds. Pick a weight you can be efficient. Move well and breathe. Bar from the ground.

Penkki 3x1x97,5%
Stopparipenkki 3x2 (1.toisto rinnalta, 2. 3-5cm irti rinnasta)
Kulmasoutu käsipainolla 100 toistoa / puoli (12-30 toiston sarjoja)

• For Time:
BB Shoulder to Overhead (40/30Kg) 21 reps Double Unders 63 reps
BB Shoulder to Overhead 18 reps
Double Unders 54 reps
BB Shoulder to Overhead 15 reps
Double Unders 45 reps
BB Shoulder to Overhead 12 reps
Double Unders 36 reps
BB Shoulder to Overhead 9 reps
Double Unders 27 reps
BB Shoulder to Overhead 6 reps
Double Unders 18 reps
BB Shoulder to Overhead 3 reps
Double Unders 9 reps
11 Min Timecap

2 kierrosta, 1min työ/1min lepo, amrap:

• Wall-climb
• Assault Bike (cal.)
• skin the cat
• SkiErg (cal.)
• Renkaan flippaus(ahap)
• Tasajalkahyppy (oma pituus)
• 1-jalan tuplanaruhyppy
• GHD-istumaannousu
• Soutu (cal.)
• hämähäkkikävely (metrit)

Start up
stretch 4 mins

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

3rds(8)
4 p2b
6 hang clean
8 plyo

Metcon/*Rx(16)
30 hspu-mod as needed
15 cleans 95/65-*145/95
45 ttp/hkr/kne/*ttb
15 hspu-mod as needed
30 cleans 95/65-*145/95

otm 6
2 cleans-climb if form allows

Finisher
2 min hip opener
2 min plank
30 scap push ups
100 temp tantrum

a) 12 min emom

1 min: X määrä valitsemaasi voimisteluheikkoutta
2 min: X määrä valitsemaasi voimisteluheikkoutta

esim a) 10 pistoolia ja b) 10 t2b tai c2b

Huom: hyväksy VAIN täydelliset toistot

b) 50 GHD sit-ups