7 sets
4-6reps each set
80% of 1RM
2 secs going down, 2 secs hold then explode up, 1sec rest on top

Three sets of:
Back Squat x 6 reps @ 31X1
Rest 90 seconds
Strict Pull-Ups x 8 reps @ 2110
Använd extra tyngd om det är lätt
Rest 90 seconds
Handstand Hold x 60 seconds
Rest 90 seconds
+
5 rounds:
1min double kb push press
30 sec rest
1min static back hold
30 sec rest

3 RFT

• 1000m row
• 10 ring muscle up
• 10 HSPU
• 10 GHD situps
• 10 t2b
• 10 cleans 40kg
• 10 bar facing burbees

TIMES TO BEAT
Beginner athlete: 49min 49sec
Average athlete: 41min 31sec
Advanced athlete: 33min 13sec
Elite athlete: 24min 54sec
Regional athlete: 21min 35sec

For time:

Use the same barbell throughout the workout and add weight as you go

• 21 Bar facing burbees
• 18 Thrusters 50kg
• 15 Pullups
• 15 Bar facing burbees
• 12 Thrusters 60kg
• 9 Chest 2 bar pullups
• 9 Bar facing burbees
• 6 Thrusters 70kg
• 3 Bar muscle ups

TIMES TO BEAT

Beginner athlete: 16min 17sec
Average athlete: 13min 34sec
Advanced athlete: 10min 52sec
Elite athlete: 8min 9sec
Regional athlete: 7min 4sec

Amrap 12 of
100 kbs 24
80 box jump
60 pull ups
40 hspu

amrap3
15wb
15 t2b
Если закрыл 3 раунда, бонус 3 минуты

AMRAP 10min:
Rx:
20/15 cal Row
15 Wallball
10 Box over jump
2/1, 4/2, 6/3... Muscle up

Skaalattu:
20/15 cal Row
15 WB
10 Box over burpee

Masters:
20/15 cal Row
15 Wallball
10 Box over jump
1,2,3... Hyppy Muscle up

For Time

1 Rounds
100 Double Unders
50 Air Squat
25 Push Press (35/25)

2 Rounds
60 Double Unders
30 Air Squat
15 Push Press (35/25)

3 Rounds
40 Double Unders
20 Air Squat
10 Push Press (35/25)

Time Cap 25'

Takakyykky.
Toinen tekee ja toinen huilaa.
10-9-8...1-2-3...10
Valitse paino päivän mukaan.
Tekniikka edellä ja aikaa vastaan.

In front of a clock set for 12 minutes:

• 1 minute of 30-inch box jumps
• 1 minute of 115-lb. sumo deadlift high pulls
• 2 minutes of 30-inch box jumps
• 2 minutes of 115-lb. sumo deadlift high pulls
• 3 minutes of 30-inch box jumps
• 3 minutes of 115-lb. sumo deadlift high pulls