A: Back squat heavy 5 reps of today

B: 10-1
TTB
Goblet squat

Goal of the workout it to keep your HR @ 70-75%
10 rounds for quality
perform one round of cindy, then rest 1:1

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Option 1
5 pull up
10 push up
15 air squat

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Option 2
3 pull up
8 push up
15 air squat

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Option 3
2 pull up
6 push up
15 air squat

EMOM 10
1) 10 cal row
2) 8 Strict T2B

rest 4 min

EMOM 10
1) 10 cal row
2) 8-10 HS push up

Tee alkuun 1-2 lähestymissarjaa kevyillä painoilla
Lähestymissarjojen jälkeen pyri tekemään 4 x 8 samoilla painoilla.

Lepo sarjojen välissä n. 60s.

Funny Fran

In 4 minutes:
21-15-9
Wall Ball 12/9kg
Pull Ups
then..
In 4 minutes:
Max load of,
1 Clean + 1 Hang Clean
- before starting the event, warm up to 95% effort weight, this is something sure that you can hit even if you are tired.
-scale reps: 18-12-6

For time:

50 Strict Handstand Push-Up

CAP 8

• If Cannot Complete 10+ unbroken when fresh, let's use abmat for this test.

4 Rounds:

8 One Arm DB Press ( R )
20s HS Hold
8 One Arm DB Press ( L )
20s Slow Burpees
10 Cal Any Machine

Bench Press
1 x 5 @ 60 %
1 x 3 @ 70 %
1 x 2 @ 80 %
1 x 1 @ 85 %
1 x 1 @ 90 %
AMRAP @ 95% OR try new max 1 x 1 @ 100-105 %

For time:
42-30-18 DB snatch 17,5/12,5
24-18-12 Burpee box over 60/50

Time cap: 10min

3 intervals (A / B / C)

A) In 2 minutes
Athlete 1: row for cal
Athlete 2: AMRAP:
8 wall ball 20/14
1 wall walk
1min rest

B) In 2 minutes
Athlete 1: AMRAP:
8 wall ball 20/14
1 wall walk
Athlete 2: row for cal
1min rest

C) In 2 minutes
Athlete 1: row for cal
Athlete 2: AMRAP:
8 wall ball 20/14
1 wall walk