For time:

Round 1
30 Abmat sit-ups
24 Push-ups
18 Front squats 40/30kg
12 Pull-ups
6 (60m) Skillmill push (M:max resistance/W:max -1 resistance)

Round 2
25 Abmat sit-ups
20 Push-ups
15 Front squats 50/35kg
10 Pull-ups
5 (50m) Skillmill push

Round 3
20 Abmat sit-ups
16 Push-ups
12 Front squats 60/42kg
8 Pull-ups
4 (40m) Skillmill push

Round 4
15 Abmat sit-ups
12 Push-ups
9 Front squats 70/50kg
6 Pull-ups
3 (30m) Skillmill push

Round 5
10 Abmat sit-ups
8 Push-ups
6 Front squats 80/55kg
4 Pull-ups
2 (20m) Skillmill push

Round 6
5 Abmat sit-ups
4 Push-ups
3 Front squats 90/62kg
2 Pull-ups
1 (10m) Skillmill push

Barbell from ground. If your not able to clean the weight, keep doing the last set of front sguats you were able to clean.

A.
50 wallball
20 dumbell snatch 30/20kg ( 10/10)
10 HSPU
10 C2B

Rest 2 min

B.
40 wallball
20 dumbellsnatch
10 HSPU
15 C2B

Rest 2 min

C.
30 wallball
20 dumbellsnatch
10 HSPU
20 C2B

rest 2min

D.
20 wallball
20 dumbellsnatch
10 HSPU
25 C2B

rest 2 min

E.
10 wallball
20 dumbellsnatch
10 HSPU
30 C2B

FOR EACH INTERVALL TIME CAP IS 5 MIN!!!!

Ring MU Kipping technique

Build up to 2 repetitions, as heavy as form allows.

6 min lankussa (kylki tai vatsa)

EMOM 7:
5 TNG power snatch
EMOM 7:
3 TNG power snatch
Every 30s for 7 min:
1 power snatch

Increase weight as reps goes down.

3x
7 front squat + 13 back squat

Try to go a bit heavier than last week.
Use 60-67.5% of front squat max. Do 7 front squat, rack barbell and immediately take barbell to your back and do 13 back squat. Rest 3-4 min btw sets. THIS IS LAST WEEK OF 7/13 SQUATS

Juoksu korttelin ympäri
1 min lankku
1 min kuollut koppakuoriainen
1 min yleisliike

tauko 2 min.

Kaikki urheilijat

5x max reps Cobra vatsat.
Ajassa 5:50 Rocky tekee, niin samallalailla. Jos haluaa ansaita ylimääräistä arvostusta niin tekee kaiken mitä tuo Stallone tossa videolla

Sekä jalkojen nosto ghd penkissä 4x10-15

5-10-15-20-25-30...
STOH (50/35) + Burpee over rower + Row (cal)