WORKOUT 19.5

33-27-21-15-9 reps for time of:
Thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes

VARIATIONS

Rx’d: (Ages 16-54) Men use 95 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:
Boys use 65 lb.
Girls use 45 lb.

Scaled Teenagers 14-15:
Boys use 45 lb. and perform jumping pull-ups Girls use 35 lb. and perform jumping pull-ups

Masters 55+:
Men use 65 lb. and perform chin-over-bar pull-ups Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+:
Men use 45 lb. and perform jumping pull-ups Women use 35 lb. and perform jumping pull-ups

For Time:
40, 30, 20, 10
Thrusters (rx 20/15kg))
Push ups

10 Min AMRAP
Thrusters (70% 1RM)- 2reps
Deadlift (80% 1RM)- 2reps
Wall Balls- 10reps
Jumping Lunges- 10reps

3 x 8

Max rounds in 12 min
Front sqauat- 7reps
KB swings- 7reps
Push-ups- 7reps

4 rounds
10x each arm KB snatch
15x Wall ball
20x Push-ups

Penkki 3x2x85%

Kyykky 2x6x75%

Penkki käsipainoilla 4x8-15

Ojentajat otsalta 3x8-15

500m row
3x
12 toes on plate RDL
15 banded dead bug
4 paoli low bar MU

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Deadlift (Test)

20 Mins to find 3rm
mark 3 of your heaviest lifts

Mobility

Maastaveto 4x1x85%
-joka sarjan jälkeen linkkarit x 10

Tekniikkavedot 3x8x40%
-joka sarjan jälkeen pendlay row x 3 (sama kuorma)

Core-jumppa, 2 kierrosta:
-lankku 1min
-sivutaivutukset 20+20
-lankku 1min
-situps 20
-lankku 1min