Complete as many reps as possible in 12 minutes of:

• 1 strict pull-up, 2 push-ups, 3 squats
• 2 strict pull-ups, 4 push-ups, 6 squats
• 3 strict pull-ups, 6 push-ups, 9 squats
• Etc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.,

5 rounds for time

• 20 cal row
• 20 burbees
• 20 ghd situps

TIMES TO BEAT

Beginner athlete: 26min 59sec
Average athlete: 22min 29sec
Advanced athlete: 17min 59sec
Elite athlete: 13min 30sec
Regional athlete: 11min 42sec

10 min AMRAP
8 ring dips
4+4 one legged dead lifts 50kg/35kg

Banded Triceps Pushdowns – explosive reps: 4 x 25. Rest 60s.
– use a light band if needed and crank out fast reps – full ROM though

OPTION 1

15-12-9 REPS OF:
KB THRUSTER (W.O.C) USE 2 KB
RING ROWS

OPTION 2

15-12-9 REPS OF:
THRUSTERS (40/25)
PULL UPS / C2B

OPTION 3

15-12-9 REPS OF:
THRUSTERS (60/50)
MUSCLE UPS

Eka karsinta veto.

Kehonhuoltova

Tempaus 5x1@60%

Raakarive + työntö 5 x (1+1)@60%

Voimat olkkoon kanssanne Rovaniemellä !!!!!!!! <3

2Power snatch+2ohs 5 sets
Snatch 6x2
Front squat 5x2

Rästi