• (1+1+1)-…-(1+1+1) of:
BB Power Clean + Squat Clean + Jerk
1RM

“BARBARA”
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Timecap: 45mins

Good Times for “Barbara” (estimate)
– Beginner: 46+ minutes
– Intermediate: 34-45 minutes
– Advanced: 24-33 minutes
– Elite: <23 minutes

For time:
30 DB Man Makers @50/35s

• 12:00 Time Cap

Maastaveto 4x4x85%

Pukkiveto 4x6-8 (tanko polven alapuolella)

Vatsarutistukset 100-200 toistoa

4 rounds for time:
Partner A: 1,2 km trail run or 4 min row + 4 min ski
30 overhead squats (30/20 kg)

Partner B: While A works, ascend the ladder as far as possible:
Bike 500 m
50-40-30-20-10
Double unders
sit ups

Change stations when A is done. Share the total amount of rounds.

Running shoes needed!

35 ball slams
2km row
1,6km run
35 ball slams

AMRAP 16'
5 Double KB Cleans @16/12kg
10 Toes-To-Bars
15 Wall Balls @9/6kg

Squat snatch
Toes to bar 4x max

Mobility

Maastaveto 6x3x80% + 1x85% / joka sarjan välissä hypyt x3

Etuheilautus TAI hh kumpparilla 3x12-20

Vap.val. raskas vatsaliike 5x6-12 (situps, jalkojen nostot, voimapyörä...)

Ranskalainen otsalta 5x8