140 min
Hard routine
Warm up for 10 min

1.WL
Heavy 1+1 in Halting clean deadlift + Low hang clean
- 25 35 45 50 55 60 65 67.5 70 kg

2.Metcon
A. 3 rounds, faster each round:
Tough set of Chest to bar / Pull ups - 10 CTB + 8 BFLY
8 squat clean - 40 kg
10 BFB
- Rest 2 min between sets
- Times: 3.17, 3.00, 2.41

B. 4 RFQ:
12 TTB
16 cal bike

3.Strongman
A. 4 rnds:
15 + 15 m yoke carry - 50, 70 70, 70 kg

B. 6 rnds:
15 m sled push on turf - 80 kg

4.Accessory
3 sets:
20 GHDSU
15 bicep curls

Amrap 4'
21 cal bike erg
21 toes to bar
21 front squat 40kg
Rest 4'
Amrap 4'
15 cal bike erg
15 toes to bar
15 Front squat 50kg
Rest 4'
Amrap 4'
9 cal bike erg
9 toes to bar
9 Front squat 60kg

5x
10-20 GHD sit up
6-8 Bench press (~70%)
8-12 Bicep curl (~70%)
Rest as needed

15 du
10 wallball
100m juoksua

For time:

60 cal bike

20 wallball
20 toes to bar
20 snatch

60 cal row

20 thruster
20 lunges
20 burpee box over

rx: 42.5/30kg

1 x 3
1 x 3
1 x 3
3 x 3
1 x 3

For time

• 2,000-m row
• 60-m handstand walk
• 5 legless rope climbs, 15 ft.
• 1,000-m row
• 40-m handstand walk
• 4 legless rope climbs, 15 ft.
• 500-m row
• 20-m handstand walk
• 3 legless rope climbs, 15 ft.

Scaling

This is a long, high-skill workout. Deconditioned athletes should reduce the overall volume and choose gymnastics modifications that incorporate time on hands as well as a pull.

Intermediate Option

For time

• 2,000-m row
• 40-m handstand walk
• 3 legless rope climbs, 15 ft.
• 1,000-m row
• 25-m handstand walk
• 2 legless rope climbs, 15 ft.
• 500-m row
• 15-m handstand walk
• 1 legless rope climbs, 15 ft.

Beginner Option

For time

• 1,000-m row
• 40-m bear crawl
• 3 rope climbs, lying to standing
• 500-m row
• 25-m bear crawl
• 2 rope climbs, lying to standing
• 250-m row
• 15-m bear crawl
• 1 rope climb, lying to standing

Amrap30
Bike erg
Every 5min: 15 bicep curl, 15 shoulder press, 20 v-ups. (with barbell)

8min emom:
7cal ab + db snatch 4-8
10 x wb + leuka/mu 1-3
3min lepo
8min emom:
7cal ab + 45s asti db snatch
12 x wb + 45s asti leukoja
3min lepo
4min amrap:
12cal ab
12 x c2b
3min lepo
4min amrap:
4-8-12-16
Wb
Db snatch

Tulos on kahden amrapin yhteis tulos toistoissa

5-10m HSW
1-2 rope climbs
10 pull-ups

1 liike/min