For time
10-20-30-40-50 Cal row
After each set for both person :
15 m Goblet lunge + squat @24/16kg

2 Mins REST

50-40-30-20-10 USA KB swing @24/16kg
After each set for both person :
15 m wheelbarrow

2 Mins REST

50 syncro clapping push up

Total timecap : 35 mins

Emom
Row
Power clean
Bike
Kb swing
Plank hold
Rest
7 rounds
40 kg clean

For time

• Run 400 meters
• Max-reps strict pull-ups

1 burbee c2b
2 power clean
3 front squat
4 lat BOB
5 5m front rack lounge
6 t2b
7 UB
8 alt DB snatch
9 box jump over
10 HSPU
11 shuttle run
12 WW

Time cap 40 min

Kaveri treeni
100cal laite
80 kyykkyä
60 yleisliikettä
40 vatsaa, kaveri lankuttaa
20 wall walkia
40 vatsaa, kaveri lankuttaa
60 yleisliikettä
80 kyykkyä
100 cal laite

1) bike
2) 10 🦋 + shuttle run remaining Time
3) bike
4) 30-50 DU

We’ll continue the experiment of different options for today’s workout. You have 3 different versions (Rx+, Rx, Rx-) with the same time cap. For example, on burpee box get-overs: 20 (Rx+) / 16 (Rx) / 12 (Rx-). Choose the hardest version you think you’ll finish within the time cap. As always, there are further movement options in the notes.

For time:

20 / 16 / 12 Burpee box get-overs, 48/40”
30 / 24 / 18 GHD sit-ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 16 Bar Muscle-Ups
40 / 32 / 24 Wall balls @ 9/6kg
30 / 24 / 18 GHD sit-ups
20 / 16 / 12 Burpee box get-overs, 48/40”

Time cap. 16:00

Pacing. 1) Smart breaks on each movement to avoid the need for excess rest or getting stuck, 2) Get straight to work each time.
Strategy. Find a rhythm on the burpee box get-overs that allows you to consistently move from rep to rep. Try to be efficient using your hands to help vault you up and over the box every time, then get right down for your next burpee.
Take a few deep breaths as you move to the GHD and begin your set. The approach to the remaining movements should be to break the sets based on your capacity and ability to keep the rest short before getting right back to work. Do your best to have a good game plan and stick to it.
Take a more aggressive approach to the final set of burpee box get overs. Try to get up and over each rep as fast as you can sustain for all 20 reps to finish out.

Bar muscle-up → Chest-to-bar or regular pull-up (60 / 42 / 30 reps)

1) ENGINE

4 SETS OF:

AMRAP 6:

-350m Ski
-30 WB
-350m Row
+Amrap Burpee Over Rower

-REST 3MIN BETWEEN SETS-
Ylläpidettävä vauhti, mutta pitää tuntua pahalta. RPE 7/10 Tähtää about samaan tulokseen joka rundi

2) ACCESSORIES
4 ROUNDS FOR QUALITY:

-45-60s KB Plank Drag Through
-45-60s Banded Dead bug
-10/10 Banded Split Stance Wood Chop

KB DRAG:

Dead Bug:

Wood Chop:

50 kcal bike/row
50 partner wall ball
50 partner sit-up w/ wb
25 box jump over

rest 1min

50 kcal ski
50m farmer's carry
50m over head carry
25 box over vurpee

rest 1min

250 SU
50 Deadlift 60/40kg
50 Partner push-up
25 box over burpee

wu:
AMRAP 8
5 up&down
10 band pull aparts
10 wb thruster
10 dead pug
20-30s mobility of choice

GYMNASTICS

1) EMOM 10:

• ”X” Rope Climb

*valitse sopiva toistomäärä ja tee joka minuutilla sama.

2) E3MOM X5

• 3-5 Rope Pull Ups (R Hand Above)
• 3-5 Rope Pull Ups (L Hand Above)
• Easy Ski Erg for the remaining time

CF Open 24.1
For time:

-21 DB Snatch (R Hand)
-21 Burpee Over DB
-21 DB Snatch (L Hand)
-21 Burpee Over DB
-15 DB Snatch (R Hand)
-15 Burpee Over DB
-15 DB Snatch (L Hand)
-15 Burpee over DB
-9 DB Snatch (R Hand)
-9 Burpee Over DB
-9 DB Snatch (L Hand)
-9 Burpee Over DB

*eli aina putkeen yhellä kädellä kaikki snatchit. Sitten välissä burpeet ja taas yhellä kädellä vaan annettu määrä. RX paino tässä 50lbs/22.5kg, mutta hyväksyn myös 45lbs/20kg

3) 10min Bike Cooldown + Venyttelyt