RX

For time:
200-ft./60m dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft./60m handstand walk

22,5/15kg dumbbell, 24/20-in. box

Time cap: 10 minutes

——————

SCALED

For time:
200-ft./60m dumbbell front-rack lunge
50 dumbbell box step-ups
50 13cm-elevated strict handstand push-ups
200-ft./60m bear crawl

22,5/15kg dumbbell, 24/20-in. box

Time cap: 10 minutes

15min time to work up to a heavy set of 6reps Back Squat

5 kertaa Front squat, 70% 5RM FS:

10 - 10 - 10 - 10 - 10

Lepää 90s.

Strict pull-up 3x10

AHAP
5 x 3 Hang power clean

4 x 2

AHAFA (As Heavy As Form Allows)

(~92,5% of 1RTM)

3min rest between sets

For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

Each set must be unbroken. Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. A single-under counts as a broken set.

Score is the time on the clock when the last set of unbroken Double Unders is completed.

Scaled

Unbroken sets of double unders
1-2-3-4....

TC 10 min

21-15-9
Box Jump 24/20"
DB Snatch 22,5/15kg

TC 5min!

5x5, go heavy

5 rounds:
15sec thrusters 60/40kg
45 sec rest
15 sec weighted pull-ups
45 sec rest
15 PA burpees
45 sec rest

Weighted pull-ups 20/10kg

toistoja aina niin paljon kun
ehtii 15 sec. All-out treeni
eli kaikki mitä lähtee irti.