With a partner, complete 10 rounds each for time of:

• 10 burpees to touch
• 1 seated legless rope climb, 15 ft

*Alternate rounds with a partner. For the burpees, touch something 3 inches above your standing reach. If you do the workout solo, rest 1 minute after each set.

3 Rounds @ your own pace

8 – 12/side Bulgarian goblet split squats
8 – 12 Ring rows
30-seconds/side DB Off-set carry (front rack + suitcase)
8 – 12/side Archer ring push-ups

Clean and jerk

– Build to a heavy triple (H3) for the day @ 84+%1RM clean and jerk, go every 2-minutes

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

Toinen viikko, samankaltainen rakenne. Ykköstreenissä otetaan samalla 3sek alalaskussa kyykky/penkki mutta pysäytys pois tällä viikolla , isommat raudat käy tangossa. Leuanveto ote vaihdetaan vastaotteesseen ja push pressit + mavet normityylillä tällä viikolla. Viikolla 43 kevennellään hiukan ja sit uus tiukka 2 viikkonen.

Teams of four:

10*2,5min rounds
10synchro burpee
Remainibg time max cal row

A: Upphopp 8x3
B: 4rft
DB FC Lunge walk x16 steps
Ring Dips x5
C1: DB Shoulder press 2set
C2: Wall sit 2set

3-4rounds:

15-25s top of ring row
15-25s bottom of ring dip
15-25s L-sit

3 A

Min 00-07

AMRAP 7 minutes:

7 C2B Pull Ups*
7 Thrusters @ increasing weight every 2 rounds

Miehet 35-54:
45-52,5-60-67,5-75..(+7,5kg)

Naiset 35-54:
30-35-40-45-50..(+5kg)

Min 7-10: Rest

3 B

Min 10-13:

Find 3 RM Bench Press

M/N 35-54

In 12 minutes for time or reps,

4 Rounds of:

20/15 Calories Row

10 Toes to Bar

10 Box Jump Overs 75/60 cm

10 Handstand Push Ups

Tc 12 min.