"SLOT MACHINE" (TEAM VERSION)
Teams of 3, with a Running Clock:
At the 0:00, “Slot Machine” Part #1
AMRAP 7: Back Squats
First 50 repetitions – 60/42,5kg
Second 50 repetitions – 85/60kg
Time remaining, Max reps – 100/70kg
Rest 3:00
At the 10:00, “Slot Machine” Part #2
AMRAP 7: Bench Press
First 50 repetitions – 60/42,5kg
Second 50 repetitions – 70/52,5kg
Time remaining, Max reps – 85/60kg
Rest 3:00
At the 20:00, “Slot Machine” Part #3
AMRAP 7: Deadlift
First 50 repetitions – 85/60
Second 50 repetitions – 100/70
Time remaining, Max reps – 125/85

For Time:
40 Double-Unders, 18 GHD Sit-Ups
40 Double-Unders, 15 GHD Sit-Ups
40 Double-Unders, 12 GHD Sit-Ups
40 Double-Unders, 9 GHD Sit-Ups
40 Double-Unders, 6 GHD Sit-Ups

Wide pull ups
EMOM 8
1. 5-8 reps
2. Rest
Same reps as last time.
Pick a suitable rep range for your strength. These are supposed to be fairly easy reps with full ROM. Tight core. Wide grip.
If you cannot do 5 reps without kicking, then go with less reps.
Do same amount of pull ups every round.

five times two reps. Technique!

12 Min AMRAP:
5 Bar MU
15 Wall Balls

For time (4 person teams)
Joukkue voi tehdä liikkeitä haluamallaan rytmillä, kuitenkin niin että yksi jäsen joutuu suorittamaan AINAKIN yhden toiston. Joukkueen jäsenen suorittaessa liikettä, yksi joukkueen jäsen tulee olla reppuselässä ja toinen kannattelee kahta kahvakuulaa (16 kg/ 12kg). Kaikkien jäsenten tulee olla seisoma-asennossa ollessaan lepovuorossa.

First row 40 cal

2 rounds
T2B x 40
Box over burpee (60 cm/ 50 cm) x 40
Wall ball (9 kg/ 6kg) x 40
Pull up x 40
Front rack lunge x 2 KB (16 kg/ 12 kg) x 80 m

After 3 rounds
Row 40 cal

Harjoittele käsilläkävelyä 15 min
- shoulder tap
- handstand
- handstand walk

Pari venyttelyä
Jännitys-rentoutus

For Time:
8-7-6–5-4-3-2-1 Strict HSPU

*after every round
15 wall balls 9/6 kg
15 sit ups
15 cal ski or assault bike
1 min rest

"UNDERTOW"
5 Rounds:
200 Meter Run (150m row)
30 Double-Unders
9 Hang Power Cleans 60/42,5kg