RX

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

43/29 kg, then 52/34 kg, then 61/38 kg

Time cap: 12 minutes

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SCALED

For time:
21 jumping chin-over-bar pull-ups
42 single-unders
21 thrusters (weight 1)
18 chin-over-bar pull-ups
36 single-unders
18 thrusters (weight 2)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (weight 3)

29/20 kg, then 38/25 kg, then 47/29 kg

Time cap: 12 minutes

For time:

20-16-10

ttb
barbell back rack reverse lunge@40/30kg

AMRAP 18

1-10
Handstand Push-Ups
Deadlift
....Remaining time AMRAP :

5 Power Clean
10 Push-Ups
15 Air Squats
20 Double Unders

Deadlift 100/70kg, Masters 45+ 90/60kg
Power Clean 60/42,5kg, Masters 45+ 50/35kg

EMOM 40 ( Work 0:40 / Rest 0:20 )

Minute 1 : 13 Kettlebell Swing + Remaining Time Burpees
Minute 2 : Bike Calories
Minute 3 : 6 Box Jumps 24"/20" + Remaining Time One Arm KB Thrusters
Minute 4 : Row Calories
Minute 5 : Rest

KB 24/16kg
Masters 45+ 20/12kg

Score : Total reps of burpees, Thrusters & Calories.

Kelly goes rowing or skiing

5 rounds for time of:
Row/Skiing 400m
30 box jumps 24/20"
30 wall-ball shots 9/6kg

TC 35

3 x 2min töitä/2min lepo

Käsilläseisontapunnerrus 3,6,9,…
Maastaveto 100/70kg 3,6,9,…

Aloita intervalli aina kolmosista

4x2 Power Snatch:

• Use 90% from last weeks heaviest
• Same weight in every set

3 power clean, 3 front squat, 3 STOH

-Nousu päivän parhaaseen

E3MOM x 4

1) 15-20 bicep curl + bike
2) 15-20 cyclist squat + row
3) 15-20 banded tricep + ski
4) 15-20 v-up/sit up + echo

Gymnastics strenght,3-4 rounds:
3-10 strict pull up
6+6 seated press
10-20 hollow rock