5 rounds for time:

10 Barbell bicep curl 35/25kg
15 Push-ups
20 Air squats

1000 Single Unders
Each time the rope stops do 3 penalty burpees.

AMRAP 25
From 0:00-5:00
16 calorie row
16 box jump 24/20"
From 5:00-10:00
16 thrusters 35/25kg
16 pull ups
From 10:00-15:00
16 burpees
16 Kb snatches 20/12kg
From 15:00-20:00
16 mountain climbers
16 kb swings 24/16kg
From 20:00-25:00
16 push ups
16 sit ups

ja kehonhuoltoa

Power clean
5-5-5-5-4-4-4-4-3-3-3-3
5's with 60%
4's with 70%
3's with 80%

Start up(14)
stretch 4 mins

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

warm up(5)

Metcon/Metcon-comp(22)
teams of two complete:
100 cal row/airdyne/800m tandem run(choose one)
100 burpee step/box jump overs 24/20
50 hrpu/hspu
100 mb sit-ups(alt) 16/12-*20/14
100 cal row/airdyne/800m tandem run(choose one)

Finisher
2 min bf stretch
2 min low back smash
100 temp tantrum

Push press 4 x 8

Kenttätreeniä kesällä 2017

10x500, rest 135s btw sets.
GO 5k pr -8/-12

1 Clean + 1 Squat Clean +
1 FS + 1 Jerk
60-80% of weakest movement
increase weight if too easy

Complete as many rounds as possible with a partner in 25 minutes of

• 11 Chest-to-bar pull-up
• 2 Deadlifts 140 kg/90 kg
• 10 Handstand push-up

You go, I go style. Switch after every full round.