For time:

• 15 strict toes-to-bars
• 50 double-unders
• 12 strict toes-to-bars
• 40 double-unders
• 9 strict toes-to-bars
• 30 double-unders
• 6 strict toes-to-bars
• 20 double-unders
• 3 strict toes-to-bars
• 10 double-unders

C1) 3 rounds for quality
5 strict pull ups
10 kipping pull ups
3 Full rom HSPUs from boxes
30 s HS

TGU + KETTLEBELL SWINGS
4kg + 10kg
265 swings

60 box jumps 50cm
15 syncro snatch 12.5kg
60 WB 6kg
15 syncro snatch 12.5kg
120 DU
15 syncro snatch 12.5kg
60 WB 6kg
15 syncro snatch 12.5kg
60 box jumps 50cm

Four sets of seven KB snatches. Rest 2-3min between sets

5 rfq
5 chin up
10 push up
10 alt shdb snatch 22,5kg

Tuplia, crosseja ja T2B harjoitusta

3 RFT:

21 Deadlift
15 Pull-Ups
9 Front Squat

Barbell 85/60kg

TC 15

• It may seem silly, but we should think about breaking up the deadlifts early to save our energy for the pull-ups and front squats. A quick break can go a Long way for grip and our back. Lets aim for 2-3 sets.

• Aim to complete the pull-ups in 1-3 sets.

• If we can squeeze out unbroken sets of front squats, that will be bigger separator in this workout.

Straight leg deadlift 4x10
Bench Press 3x10
Bent over barbell row 3x10
Shoulder press 3x10+ rear delts 1x12
Tricep Lying extension 3x10
Abs 3x max

LÄMMITTELY
2 x 40s./20s.
1. Eteentaivutus + kierrot
2. Pystypunnerrus seinällä
3. Rullan kanssa käsien työntö ylös
4. Kepin vienti niskan taakse + kyykky
5. Skorpioni

VOIMA
3 x 12 Takakyykky
3 x 12 Pystypunnerrus

CIRCUIT
2 x 30s./15s.
1. Köydet
2. Stepperille/boksille nousu
3. Assault bike
4. Vuorikiipeilijä