In teams of 2, AMRAP 20:
While partner completes:
A) 400m run
B) 500/400m ski
C) 500/400m Row
D) 30/24 cal assault bike
AMRAP of:
3 Pull-ups
5 HSPU
7 Box jump overs 60/50cm
Continue the amrap when switching.

So switch after every cardio and alternate btw run, ski, row and ab. Your score is the number of rounds on the last AMRAP completed.

2 rounds
24 deadlift with 50/30 kg fat bar
8 pull up/20 banded pull up

Then 2 rounds
16 power clean with 50/30 kg fat bar
8 ring push up/20 push up

Then 2 rounds
8 shoulder to overhead with 50/30 kg fat bar
8 burbee over bar

Timecap 10 min

Result is time OR reps if timecapped

Start up
stretch for 4 mins

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

3rds(8)
20 jax
20 h2r
20 high knees

Metcon/*Rx(20)
otm 20
min one-30 du's x2 singles
min two-17/12 cal row-20/15 cal ad
min three-20 sit ups/*12 ghdsu
min four-10 mount climbers-30m sprint

@25:00
otm 6-strict press-climb to a hvy

@33:00
gym goat(10)

Finisher
50 deadbugs
2 min sh distraction
2 min lax ball smash
2 min samson stretch

In teams of 3 for 40 minutes:
120 Burpee partner med ball rotation tosses over the box (alternate sides) 50/40/30 lb
270 m sandbag hang carry 25/20 kg & 15/12/10 kg
120 med ball ground to shoulder (alternating) 50/40/30 lb
270 m sandbag zercher carry 25/20 kg & 15/12/10 kg

One team member holds single kettlebell in farmer’s hold at all times. Men 16 kg and women 12/10 kg.

TOMMIN JA JUHAN TSEMPPITREENI MIKKELIN KISOIHIN

EMOM 1 - 4:

CLEAN X 4

ALKAEN 05:00 HETKESTÄ:

EMOM

CLUSTER X 5
CLUSTER X 6
CLUSTER X 7
.
.
. <3 KUNNES KUOLEMA.

eli siihen asti kovalla tahdilla käsketty määrä clustereita kunnes et enää kerkeä tehdä minuutin sisään kaikkia!! Nyt sitten loppuun asti toistoja! :)

30 / 45 kg

Stopilla työntö
10x2@60%

VAPU 3RM
2x3@90%

Pystypunnerrus käsipainolla
3x10+10
Yliveto 3x15
Boksi hypyt
7x3

Partner workout. Only 1 partner works at a time. Reps can be split in anyway.

For time:
150 Double unders
75 Front squats 40/30kg
75 Hand release push-ups
75 Pull-ups
75 Wall balls 9/6kg
75 Abmat sit-ups
75 Kettlebell swings 24/16kg
75 Box jumps 60/50cm
150 DU

FINISHER:
150cal Row
25 Burpees each after every 50cal rowed (total of 75). Both partners must complete the burpees before they can continue rowing.

A:
Bygg upp till 1 tung C&J på cirka 90%, känns det bra kan du sikta på personbästa.
+
10min emom:
3x squat clean + jerk @ 60%
B:
10 min emom:
5-10 CTB/pull ups/ring rows
Alla reps ska vara unbroken
+
5 rounds:
3 Deadlifts 100/70kg
6 push ups
9 squats
1 min rest

Jump Rope Class
60/40/20

60 sec jump rope
40 sec OH lunges weight plate 45/35
20 sec rest
Repeat with the following movements of 40 sec work time...
-Weighted push ups 25/15
-American KB swing 53/35
-Goblet squats 53/35
-Weighted toe touches 53/35
-Pull ups
-T2B
*Score is total reps completed (not counting jump rope)

2 minute rest, then repeat for another round

10 rounds of:

• 30 seconds of burpees
• Rest 30 seconds
• 30 seconds of 45-lb. dumbbell thrusters
• Rest 30 seconds