Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43kg/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61kg/43kg.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83kg/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102kg/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111kg/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120kg/83kg
*If all reps are completed, time cap extends by 4 minutes.

Five sets of (3+3+2)

3 x 10

-Shoulderpress
-Banded pullapart

3x15, GHD

5 Min amrap

• Burbees

Start every minute - do 10 air squats (50 in total)

Score is the total amount of burbees performed

Thruster

Käsilläseisontapunnerrus raakana ja potkulla.

Penkkipunnerrus 7x5x70-80%
Kapea penkkipunnerrus 3-5x8-12
Yhden käden kulmasoutu kahvakuulalla 100 toistoa per käsi, 12-20 toistoa/sarja (naiset)
Kulmasoutu tangolla 100 toistoa, 12-20 toistoa/sarja (miehet)

Jalkakyykky 5x5x50% / sarjojen välissä jännehypyt x 5

Kevyesti vatsaa + alaselkää. Päälle putkirullailua / jumipalloa.

5 rds for quality
20m hs walk
20 air squats

Start up(14)
stretch 4 mins

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

warm up(8)

Metcon/Metcon-comp(18)
on the 6:00
800m run
repeat 3x

Finisher
60 rtw
2:00 min bf stretch
2:00 min sh smash, distraction