Accumulate

a) 150 burpee
b) 200 KB swing 24/16 kg
c) 150 cal row OR shuttle run/ski/bike if machine is taken

This one is for time.

60 sec on, 30 sec off. Alternate between A, B, C.

Time cap is 36 minutes. That's 24 rounds so average reps per round has to be 21 if you wan't to finish this bastard under time cap.

Note: jos saat esim burpeet tehtyä niin jäljellä olevat kierrokset vuorottele b ja c:n välillä.

AMRAP 6

6-8-10-12...
Box Step-ups 24/20"
2-3-5-6-7....
Push-ups

AMRAP 20

10 pull up
20 sit up
10 push up
20 kbs @24/16kg

Four Rounds For Time :

Row 500m / Bike 1000m ( Alternating )
35 Box Jumps 24"/20"
35 Wallball 20/14p ( 10/9ft )

TC 38

For athlete who has 0-4 strict hspu but can get to handstand and headstand easily

5 x 2 negative hspu (5 sec down, starting from a handstand)

*Every 2min

*Aim for a little deficit

For time:

21-15-9
Thrusters 42,5/30kg
Pull Ups

Target Time : 5-6 min
No Time Cap

6 x 2min on / 1,5min off:

A) 8 t2b + 16 DU/32 SU

B) 5m hand stand walk/8 kipping hspu + 6 double db burpee deadlift 22,5/15kg

https://m.youtube.com/watch?v=kfUbWNL2WhA

STRENGTH

Front Squat

4x4

RPE 4 (2-4 reps in the tank)

5 rounds in teams of three:
10 box over burpee
40m sled push fast

• One person working at a time

Overhead Squat

5 x 3 @ moderate weight

Lift Every 2:30