With partner AMRAP in 24 minutes of:

4 Devils press
10m Weighted OH walking lunge, Right (regionals style)
8 CTB Pull-ups
10m Weighted OH walking lunge, Left (regionals style)

*YGIG. M: 22,5kg DB’s N: 15kg DB’s

Accessory:

3-5 Rounds, each for ”time” of:
20 GHD sit-ups or weighted sit-ups
20 Push-ups
40 Air squats

Rest 2:00 min between sets.
Goal is to go unbroken on each movement. Move fast, but with perfect mechanics. Scale reps/movements accordingly. You should always have 5-10 reps left in the tank each round for each movement.

Metcon (no result, for quality)

25 minutes for quality and min. rest of:
2 Rope climbs
4 HSPU
8 Toes to bar

Accessory:

Seated (on floor) facepull with a band 4-5 x 15-20 - light
Seated (on floor) DB/KB 1-arm shoulder press, 4-5 x 20 (10/10) - light

Metcon (time)

15-12-9 reps for time of:
Calories bike
Box jump overs 24”/20”
Thrusters with DB’s 22,5/15kg

Timecap: 7 minutes

Accessory:

Barbell rollout, 4-5 sets of 10-15 reps.
Plank on rings, 4-5 sets of 15-30s/arm.

4 x 2min töitä/2min lepo

2 seinällekävely
8 kp työntö
20 tuplanaruhyppy
max toistot varpaat tankoon

AMRAP 5

Snatch Burpees 60/42,5kg

Masters 45+: 50/35kg

20min parin kanssa

5 boksihyppy
15 kp vauhtipunnerrus 22,5/15kg
20-30 tuplanaruhyppy

Vaihto täyden kierroksen jälkeen

4 rounds for time:
10 overhead squat 50/30kg
10 box over burpee
15/12 cal erg

• bar starts from the ground

tc 13min

adv: 60/40kg

EMOM12:
1. 20m double kb overhead carry (challenging)
2. 6+6 db/plate rotator cuff elbow on the knee
3. 8-12 banded face pull

3 x 6-8 barbell roll out
- rest 1min between sets

7 x 2-3 snatch balance