A.
For time:
10 Muscle-Ups
20 Deadlifts (315/215 lbs)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)
10 Muscle-Ups
*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.

3 rounds of:

• 1 min wall balls 20/14 lbs
• 1 min push ups
• 1 min box jumps 24/20 inch
• 1 min sit ups
• 1 min row for calories
• 1 min rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Your score is the total amount of reps in 3 rounds.

AMRAP in 90 Minutes:
1300m Row
200m Farmer Carry @ 2pd/hand for men, 1.5pd/hand for women
15 Wall Climbs
42 Double Unders

Notes:
– testing

6x5min AMRAP (2min rest)
A) 7 Thrusters 42,5/30kg
7 Pullups
B) 5 Deadlift 100/70kg
5 Handstand Pushups
C) 5 Power Cleans 50/35kg
25 Double Unders
D) 10 Cal. Row
5 Burpee over rower
E) 7 Box Jumps 75/61cm
7 Toes-to-bar
F) 10 KB Swings 24/16kg
20 Split Jumps

20min AMRAP:
20 thrusters 61/43kg
20 Kipping Pull-Up
20 burpees

Notes:
– testing

5 rounds for time of:

• 20 wall-ball shots, 20-lb. ball to 10-ft. target
• 75-lb. sumo deadlift high pulls, 20 reps
• 20-inch box jumps, 20 reps
• 75-lb. push presses, 20 reps
• Row 20 calories
• Rest 1 minute

Warm up(8)
Easy, Light Bike :30s
Sit-Ups :30s
Moderate Bike :20s
Spiderman Stretch :20s
Fast Bike :10s
Pushups :10s

Complete for a second round, changing up the bodyweight movement.

Round 2:
30s – 5 Slow Scap Retractions + 5 Kip Swings
20s – Alternating Reverse Lunges (no load)
10s – Pushups, or, clapping pushups (building to explosive pushing)

Finish with the Barbell Warmup (empty barbell):
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifs
5 Front Squats

Mobility (3)
Butterfly Stretch – 1:00
Pigeon Pose – 1:00 each side

Teaching review(15)
Front Rack Reverse Lunge
Strict Ring Dips

Run through(14)
1 Round:
10 Calorie Bike
3 Toes to Bar
6 Reverse Lunges (half of working load)
3 Strict Ring Dips

Build to working load for the day, followed by one more round:

1 Round:
10 Calorie Bike
3 Toes to Bar
4 Reverse Lunges
3 Strict Ring Dips

Metcon(15)
Amrap 15
"Kickstand"
40/30 Calorie Schwinn Bike
15 Toes to Bar
12 Barbell Reverse Lunges (115/80)
9 Strict Ring Dips

optional(10)
5x100m hill sprints
3x3 strict/bench press

Finisher
50 alt leg raises
1 min It stretch per
30 scap push ups

courtesy of comptrain class/fittrain

This is for STRENGTH&CONDITIONING

3 rounds for time:

Airbike 30/20cal
10 STOH 60/40kg

RPE 4-5

Target <9min

Accessory

E2MOM
15 V-Ups
15 back extension

Deadlift
1x5@70%
1x5@75%
1x5@80%
1x5@85%
1x5@90%

SO 3:00

Ykkösnostoja, ei pomputella maasta! Huomioi päivän kunto. Harjoituksen RPE on 10 (1-10) mutta aina rauta ei ole samanpainoista.