3 rounds, 2min rest between rounds

Wall sit hold for maximum time
.
Straight into air squats for max reps
.

Jog for 10 minutes to warm up, then walk for 2 minutes.
From the bottom of a gentle incline, run up for 5 seconds, then walk back to the starting point.
Run up again for 7 seconds, then walk down.
Run for 10 seconds, walk down.
Shorten your stride and keep your feet low to the ground on the ascents.
Feeling strong? Repeat the sequence 3-5 times.

"TWISTED D.T"

Every 5min x 5 (25min)

50 DU
DB "D.T" L-arm
DB "D.T" R-arm
15 V-ups

"D.T"
12 Deadlifts
9 Hang power cleans
6 Push jerks

Eli siis, ensin 50 tuplaa. Ei kauempaa kuitenkaan ku max 90sek. Sen jälkeen käsipaino käteen ja koittakaa saada kierros D.T:tä putkeen (12 mavee, 9 rivee roikosta ja 6 push jerkkii). Käden vaihto ja sama homma putkeen. Lopux vielä 15 V-uppii. Jos ei V-uppi mee, niin skaalaa johonki sit-up versioon, joka sopii itelle. Koittakaa saada valmista, niin että lepoa jäis vähintään 1:30-2min / kierros.

A.
60s. Row / Air bike

2 rds:
9-12 Air squat
6-8 Push up
6-8 Ring row

60s. Row / Air bike

2 rds:
5-8 Deadlift
5-8 Hang Power clean
5-8 Front squat
5-8 Press

Mobility...
- Lunge complex
- Front rack
- Shoulders

B.
Push press:
6x2
@75-90%
Rest 2-3min.

C.
AMRAP 20:
1 Round of "The Chief", 12/9 cal Row/Air bike
2 Rounds of "The Chief", 12/9 cal Row/Air bike
3 Rounds of "The Chief", 12/9 cal Row/Air bike
* Continue To Add (1) Round Until Cap.

1 Round of "The Chief":
3 Power Cleans (60/40kg)
6 Pushups
9 Air Squats

AMRAP 20
5 Handstand Pushups
10 Pistols
15 Pullups (Table Pullups)

THRUSTER CHALLENCE

For time:
100 Thrusters (use a broomstick)
- After each 10reps, do 10 Burpees

3rft: 9min time cap
21 Wall balls
14 push ups
7 DL 100/70kg
5min rest
21-15-9: 9min time cap
Double Kb snatch 16/12kg
CTB
5min rest
8rft: 9min time cap
10 Burpees
25 DU

600m run
10 back squats 100kg/75kg
10 Bar MUs
600m row

Warm up:
-800m easy jogging
-Calf stretch
-Hurdler stretch
-Glute stretch

---

3x7min
Buy in:
800m Run
+
In remaining time AMRAP
20 Air squat
10 Burpees
Go every 10min

Workout is inspired by The Training Plan.

“Metcon Day”

12-9-6
Power Snatch @60/40kg
Bar MU

3min rest

15-12-9
Power Snatch @50/35kg
C2B

3min rest

21-15-9
Power Snatch @40/30kg
Pull-Up

Hit all rounds with RPE 3-4. You have to have energy left with the final round!

Loadings:
Rxd: 60/40-50/35-40/30kg
Masters & Tailored: 50/35-40/30-30/25kg

Tailoring Options:
Decrease Loadings
Bar MU→Jumping Bar MU
C2B→Jumping C2B
Pull-Up→Jumping Pull-Up