Tempaus 1:30min välein. Alussa kevyellä tempaus lantiota ja tempaus.

For time

• 150 double-unders
• 45-calorie row

• 15 bar muscle-ups

• 120 double-unders

• 36-calorie row

• 12 bar muscle-ups

• 90 double-unders

• 27-calorie row

• 9 bar muscle-ups

2 Rounds

10/side Xiao Pengs
20-second hang from a bar w/ribs locked down
2 Scapular swimmers (prone position)
6 Banded scapular floor angels
4/side Tall-kneeling KB halos
3/side Single-arm KB windmills

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

Deadlift

Banded Deadlift (2s jarruttava alas)

5-3-1-5-3-1

-Rest 2-3min between sets-

5 @ moderate
3 @ heavyish
1 @ heavy

Rear foot elevated split squat

Every 2:30 X4-5

• 7/7 DB/BB Rear foot elevated split squat

Metcon

For Time:

• 24 Cal C2 Bike
• 30 bMU
• 24 Cal C2 Bike

Cap: 9min

*järkevä splittaus bmu. Pyörän voi alussakin vetää suht koht lujaa ja vikan vaan all out. Tee mielummin liian lyhyitä nopeita bmu sarjoja, ku että se kuolee iha täysin.

Gymnastic Capacity

3-4 Rounds:

• 20 Ring Row (feet elevated jos liian helppo) rest 90s
• 20 Pike Push Up rest 90s

A)
800m run
40 t2b / abmat
10 devils press @2x22.5/15kg
400m run
20 c2b / elevated ring row
10 devil’s press

Tc 15min

Start part B at 20:00

B)
800m run
30 hspu / Pike push ups
10 box step overs @2x22.5/15kg
400m run
20 c2b / elevated ring row
10 box step overs

Tc 15min

Lunges 8-8-6

2-3sets:

8+8 reverse lunge
8+8 Db row

Rep/Interval Scheme: 1:45 Work/ 30s Rest, 18 Rounds (3 Circuits)
Zone 1

Wallballs for remaining time
20x
DB Bent Over Rows

MAX REPS
Wallballs

Zone 2

RPE 8
01:45
Run

Zone 3

Couplet
10 M
Sled Push
6x
Jump Squats

Zone 4

RPE 8
01:45
Row

Zone 5

Couplet
6x
KB Push Press
12x
KB Goblet Squats

Zone 6

Couplet
12x
Alt DB Snatches
12x
DB Split Squats

For time

• 30 GHD sit-ups
• 15 squat cleans
• 24 GHD sit-ups
• 12 squat cleans
• 18 GHD sit-ups
• 9 squat cleans
• 12 GHD sit-ups
• 6 squat cleans
• 6 GHD sit-ups
• 3 squat cleans

♀ 105 lb
♂ 155 lb