Metcon (time)

”Filthy 50”

For time:
50 Box jumps 24/20”
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking lunge steps
50 Knees to elbows
50 Push presses 20/15kg
50 Back extensions on GHD
50 Wallball shots 20/14kg
50 Burpees
50 Double-unders

Timecap: 30 minutes

Accessory:

Maanantain TAI tiistain accessoryt jos ovat tekemättä. Muuten extra venyttelyä/rullailua!

Metcon (reps)

”Tabata this”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is ”calories".

Accessory:

Bulgarian split squat, 4-5 x 10/10 - moderate weight
Wallball, 4-5 x 15-20

Rest 1 min between sets

EMOM 10
2 Cleans
OR
2 Power Clean+ Front Squat

Build up to your heaviest double for the day,
and continue at that weight until time is up.
As heavy as form allows.
Lift in pairs.

Max Calories in 2 Minutes.

Row/Bike Ergo / Echo Bike.

For time:
50 Pull-ups
50 DB. snatch, alternating arms 30/20kg

5x4 Front squat
75% across all sets if possible

For time:

21-18-15-12-9-6-3
shoulder to overhead 50/35kg
kb swing 24/16kg
cal erg

Tc 20min

No racks, bar from the ground.

EMOM

Starting from 5 reps, add 1 rep every min

Cap 10 min

5 Rounds of:
12 Bar over burpee
12 Toes-to-bar
12 Hang Power Cleans 60/40kg

(rest 1min between rounds)

amrap 8:
8 bar over burpees
4 stoh 60/40