Every 8 minutes for 40 minutes (5 rounds)

50/40 cal row or 4 min ergo
12 ring rows
12 DB push presses
15 sit ups

0-10min (10min)
For time, partitioned any way:
40 Strict HSPU (on DB,+Abmat)
120 Single arm DB Jerk (22,5kg)
(You Can swiitch the hands as You Want)

10-13 (3min)
Max Abmat-sit ups

13-16 (3min)
Max Strict Pull ups (no singles)

16-19 (3min)
Max HR Push ups

19-22 (3min)
Max Jumping Lunges (left + right = 2rep)

22-25 (3min)
Max DB Goblet Squat (22,5kg)

Score = Total number of reps (25min)

(Scaalaus: Pinempi DB,Kippi HSPU)

Complete exercises EMOM for 14 Mins

6 Push Ups

6 sit Ups

4 Burpees

A: Paused push press + paused push jerk
B: Jerk behind neck 5x5
C: Slow motion clean pull 80% 5x3

FOR TIME:
5 ROUND OF
3 DB CLEAN 2×22.5/15
3 PUSH UP
400 mt RUN
THEN......
4 ROUND OF
10 DB DEADLIFT
10 DB FRONT SQUAT
400 mt RUN

DEATH BY:
SUMO DEADLIFT HIGH PULL 40/30 -30/20
SIT UP

21-15-9-6
Clean&jerk
Bar over burbee

Back squat 5x4 @77,5%

2 RFT
25 TTB (sub hanging knee raises)
50 burpees
75 air squats

• 20 min time cap

A.
5 sets
12 DB bench press
10 Strict pull-up

B.
4 sets
15 Strict dip

C.
3 sets
”21’s” Bicep curl
15 Bench dip
10 Push-up

D.
Tabata: ”kädet” (banded bicep/tricep etc)
+
CORE (V-ups, russian twist, flutter kicks)