Penkki eri oteleveyksillä 5x10x50-60%

Kulmasoutu 5x8

Suorinjaloin maastaveto 5x8

Vipunostot sivuille 5x15-25

Hauiskääntö 3x20

A.
Warm up:

• Run/Bike/Run: 3min.

• 2-3rds:
  6-10 One leg V-sit up
  6-10 Ring row
  6-10 Box steps

• Mobility...

• 2 rds:
  6-8 GHD sit ups
  6-8 Rope climb
  6-8 Pistol squat

B.
For time:
60 GHD sit up
6 Rope climb
60 Alternating Single leg squat
50 GHD sit up
5 Rope climb
50 Alt. Single leg squat
40 GHD sit up
4 Rope climb
40 Alt. Single leg squat
30 GHD sit up
3 Rope climb
30 Alt. Single leg squat

(Time cap: 20min.)

• Ohjeistus:
• Köysikiipeilyssä, startti polviltaan.

Scaled version:

60 Sit up
6 Rope climp (tarv. jalat maassa)
60 Air squat
50 Sit up
5 Rope climp
50 Air squat
40 Sit up
4 Rope climp
40 Air squat
30 Sit up
3 Rope climp
30 Air squat

Time cap 20min.

2 sets
5 min AMRAP
30-50 double unders
8-10 double kb thrusters @12-16/20-24 kg's
rest 5 min and repeat

Goal is to get double unders done in 1-3 sets, depending how many you do them but dont use over 1 min to get reps in.
Thrusters should be always unbroken set.
Dont start out too hot because we are doiing this twice.
Score this on comment area 3+XX or so and let us know how many reps you did.

6min AMRAP
Tire flips

For time:
5 Rounds of:
400m Run
5 Front Squats 60/42kg
10 Burpees
20 Air Squats
30 DU

Then

Rest 3:00

Then

2K Run
25 Front Squats 60/42kg
50 Burpees
100 Air Squats
150 DU

3 - Position Clean ( High Hang - Hang - Floor)

2 x (1+1+1) x 65%, 3 x (1+1+1) x 70%

Power Jerk + Jerk (Rig or Blocks)

2 x (1+2) x 65%, 3 x (1+2) x 70%

Clean Deadlift

2 x 7 x 100%, 3 x 5 x 100%

Front Squat

1 x 6 x 60%, 1 x 6 x 65%, 1 x 5 x 70%, 1 x 3 x 75%, 1 x 5 x 70%

Min 1: 10 T2B
Min 2: 15 KB Swing 24/16kg
Min 3: 20 Incline Sit Ups
Min 4: 8+8 DB Bicep Curls 22,5/15kg
Min 5: Rest

AMRAP 20
In teams of 3 for load:
Deadlift 100/70kg
Strict Pull Ups / Chin Ups

• The athletes have 1 mens barbell and 1 womens barbell. They can work anyway they choose to, but they have to alternate the movements. After a set of deadlifts, the athlete can not continue with deadlifts, before he/she has completed a set of pull ups or chin ups. All the athletes can work at the same time.

Score: Total weight of deadlifts + total weight of pull ups / chin ups.

Example: 20xDL + 20 pull ups x 80 kg (88kg athlete) = 2000+1600 = 3600kg

For time:

60 GHD sit-ups
6 rope climbs, 15 ft.
60 alternating single-leg squats
50 GHD sit-ups
5 rope climbs, 15 ft.
50 alternating single-leg squats
40 GHD sit-ups
4 rope climbs, 15 ft.
40 alternating single-leg squats
30 GHD sit-ups
3 rope climbs, 15 ft.
30 alternating single-leg squats

Time cap: 20 min.

3-4 Rounds For Quality:
Max Reps DB Skull Crushers 22,5kg
15-20 Banded Face Pulls
10 Supine Grip Barbell Bent Over Row (pick weight)
- Unbroken sets
- Rest 2min