For time:

Buy in: 150 DU/300 SU

5 devils press 22.5/15kg
10 wall ball 9/6kg

5 devils press
10 wall ball
20/15 cal row

5 devils press
10 wall ball
20/15 cal row
20 pull up

5 devils press
10 wall ball
20/15 cal row
20 pull up
25 kbs 24/20kg

5 devils press
10 wall ball
20/15 cal row
20 pull up
25 kbs
30 goblet squat 24/20kg

Buy out: 100 Abmat sit-up

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• Skaalauksena voit pienentää toistomääriä ja pull upin tilalla voit tehdä rengassoutuja

3 RFQ

20 Sit Ups
20 Toe Touches
40 Heel Taps

4 RFT

10 front squats @80kg
15 V-ups
10m Handstand walk

E2MOM x 10:

1 Power clean
1 hang squat clean
1 push jerk

165 min
Warm up for 15 min

1.MU
- Drills
- MU 13x1
- SMU 5x1

2.Gymnastics conditioning
EMOM15:
1) Pull up - 8
2) Kip. dip - 6
3) 20 Arch rocks

3.Metcon
Every minute for 6 rounds each:
1) Tough effort run - 200 m
2) 3 HEAVY Clean and jerk (80+%) - 52.5 kg
3) Rest
HR165/180

4.Strength accessory
A. Strict CTB pull up - 4x4

B. 3 sets:
9 DB press - 25 lbs
10 bicep curls - 20 lbs
12 side lat. raises - 10 lbs

C. EMOM5: abs

3 RFQ:

12 romanian deadlifts @60kg
8 tempo pausing barbell rows (212X)
20 double elastic standing chest press

5 rounds
20 reps triceps extensions with elastic
20 reps biceps curls with elastic
200m all out sprint
2-3 min rest

Kulmasoutu käsipainolla 6x12-20 / puoli
Voimapyörä 5-8x8-20
Hauiskääntö tangolla 5x10

65 min
2 min run/1 min walk
9.35 km
126/150
7.05 min/km

90 min
Warm up for 15 min

1.Strict HSPU Strength
A. Box pike HSPU 4 x Max effort
- 8 7 7 6

B. DB Z-press
- 3 x 8 x 10 kg

2.Gymnastics capacity
A. 4 rounds:
3 min on/1 min off:
20 Calorie Row
Remaining time AMRAP
6 Pull ups > 4 pull ups, strict/kipping
8 Push ups
12 Air squats
Reps: 1 rnd + 6 reps, 1 rnd + 5 reps, 1 rnd + 4 reps, 1 rnd + 4 reps

3.Strength accessory
3 sets:
8+8 Three point DB row - 12 kg
12 DB Fly - 4 kg

4.Cool down
12 min easy bike