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.

M/N 35-54

In 15 minutes for time or reps:

100 Double Unders

80 Wall Balls 9/6 kg

60 Alt. DB Snatches 1 x 22,5/15 kg

40 Burpees Over Line

20 Cleans (anyhow) 70/50 kg

Tc 15 min.

GHD sit-up – 40, 60 or 80 reps,

• Choose # of reps based on your capacity in this movement. Rather, do what feels like too little than overdo these, as you might be sore for a while.break to sets as needed

10 Rounds , go every 60 to 90-seconds

1) Set of Ring muscle-ups
2) Set of Wall-facing handstand push-ups

• 5 rounds/movement, alternating

Accumulate EXCELLENT repetitions on each movement. Do a single (big) set each round. This can be done as alternating EMOM, E75s or E90s (depending on how much rest you need to keep the quality high). How big a set is repeatable for you?

Jog HR Zone 2-3

45 minutes.