Focus: Front Squat 10 Minute warm up to heavy wgt then 7x1 adding each Round

25 Minute cap including warm up sets

Metcon: 12 Minute AMRAP

200m Run
7 Med Ball Get Ups
15 OHS w/ Med Ball 24/20 L3 & L2, 14/10 L1

Score = 1 RM / Rounds + Reps

Teams of 2 or 3
5 minutes to establish front squat 3rm
-1min break-
5minutes to establish deadlift 3rm
-1min break-
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
one works, others hold plate overhead 20/15

#MetCon | 24’ (6 x 4’ Tabata) AMRAP of:
- push-up to Ts
- BB jumping squats (20/14 kg)
- double unders/single unders
- sandbag cleans (20/10 kg)
- V-ups
- DB farmer’s walk (24/16 kg)"

Superkids

1 min max burpeet
1 min max naruhyppy
1 min lepo
1 min max burpeet
1 min max käsipainotrhruster
1min max lepo
1 min max burpeet
1 min max leuanvedot

Ninjat EMOM until failure

min 1 max DU
min 2 max leuat
min 3 lepo
min 4 tempaus (20/30 kg)
min 5 3 x thruster (20/30 kg)
min 6 tempaus (22,5/32,5 kg)
min 7 3 x thruster (22,5/32,5 kg)
min 8 tempaus( 25/35 kg)
min 9 3 x thruster (25/35 kg)
...
until failure
Tai jos tempaus on uusi tekniikka 15 min samalla painolla.

10' to find - 1 RM Press Strict

BFree 1.0

100 Aïr Squat
60 Walking Lunge
75 Sit Ups
60 Walking Lunge
50 Box Jumps
60 Walking Lunge
25 Burpees
60 Walking Lunge

Time Cap 20'

1. Sled, 40m 80kg
2. Db snatch, 16x25lbs
3. Rower, 12 cal
4. Thruster 12x25kg
5. Rest 1 min

4 rounds OTM

Focus: 15 Minutes to achieve heaviest set of the following complex:

1 Full Snatch
2 OH Squats

(Goal is to squat with snatch. If you have to power snatch then perform 3 OH. Either way you will squat 3 times)

Metcon: For Time
22 OHS (L3, 135/95 – L2, 115/75, L1 95/65)
800M Run
22 Back Squats (Same wgt as OH)
400M Run
22 Air Squats
200M Run

Score = Heaviest Snatch set completed / Time

6x300m skiergo at 1:45 pace with 1 min rest between sets

OTM for 12 min: odd 5 ring muscle ups, even 8 jumps over box

Box jumps 130cm

5 rounds of: 10x burpee and 10m sprint + 10 t2b 6:40

Hang Power Clean 5,5,5,5,5