For Time :

21-15-9
Deadlift 100/70kg
Handstand Push-ups
...after each round 50 double unders

TC 7

5 rounds for time:

20 Box Jumps (24/20”)
25 Kettlebell swings (53/35lb)

5 sets of 3 Front Squats working to heavy

“Most Dope”
10 rounds:
10-1 Front Squat (115/85)
1 Rope Climb

Time Cap: 15 min

For time:
50-40-30-20-10
Double unders
DB snatches 35/25 lb

50/40 cal ski or 800 m run after each round

3 rounds for time:
1,2 km hill trail run or 100/80 cal row
30-20-10 dual DB hang squat cleans 35/25 lb
10-20-30 burpee pull ups

FOR TIME

• 1/2/3/4/5/6/7/8/9/10 Deadlifts
• 1/2/3/4/5/6/7/8/9/10 Strict Pullups

For the Deadlifts - Use a relatively light weight. You should be able to do all sets unbroken. Could be a lighter barbell, two Dumbbells or two Kettlebells - note selected weights in comments

For the Pullups - Use a bar or rings - scale with ring rows or whatever is available if needed - note in comments

40s on - 40s off for 3 rounds
a) sled push
b) ski erg
c) slam ball
d) bike erg
e) wall walk

Target: RPE 7-8.
Good quality reps, aim to do same amount of work each round so start with patience. Pace your effort so, that you can keep wanted RPE.

LÄMMITTELY
10 min
6-8 kcal laite
8+8 olkapää kosketukset lankussa
6 mittarimato
12 kehonpainokyykky

VOIMA
Maastaveto 3x15
Kulmasoutu 3x15

CIRCUIT
Kehonpainolla
3x35s./15s.
1. Toispolviseisonnassa ylävartalon kierto oik.
2. Toispolviseisonnassa ylävartalon kierto vas.
3. Etunojassa raajojen ojennus
4. Burbee
5. Lantionnosto/pöytänosto/rapunosto

Bench press 1RM

Every 3min for 15min:
1x [3 power snatch + 2 OHS + 1 squat snatch]

@70%-->80% 1RM power snatch