For Time
(Change places after every 30 sec.)

Do all reps before moving to next movements

150 x Wall Ball (pair A starts)
75 x Clean / Snatch (pair B starts)
———
200 x Ring Row
200 x Sit Up
———
100 x Box Jump
200 x KB Swing

7 rounds for time:

20 duble-unders
7 box jumps, 40cm box
7 squats
7 pull-ups
7 burpees
7 pushups
7 sit ups
20 duble-unders

12min “Ricky”
10 Pull-Ups
5 Dumbbell Deadlifts
8 Push-Press

On the Minute x 9 (3 Rounds):
Minute 1 - Strict TTB
Minute 2 - GHD Static Hold - Belly Up
Minute 3 - Banded Good Mornings

Penkki max1

Snatch drop 3x3

All with a running clock:
:30s On, :30s Off - Deadlifts
:30s On, :30s Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

1:00 On, 1:00 Off - Deadlifts
1:00 On, 1:00 Off - Push Jerks

:45s On, :45s Off - Deadlifts
:45s On, :45s Off - Push Jerks

:30s On, :30s Off - Deadlifts
:30s On - Push Jerks

Weights change after each grouping, climbing from "light-moderate-heavy-moderate-light."

Male Kilos - 61-70-83-70-61
Female Kilos - 43-47-56-47-43

• Stimulus wise, we are looking for the following criteria on the three loadings: Lightest - One we could cycle for 21+ reps unbroken, when fresh. Middle - One we could cycle for 14+ reps unbroken, when fresh. Heaviest - One we could cycle for 7+ reps unbroken, when fresh.

• 6 Sets of:
Handstand Walks with obstacle 15 m o Handstand Walks 25 m
Inserisci degli ostacoli lungo il percorso se lo ritieni opportuno come ad esempio dei bumper dove
salirci e passarci sopra ecc.
Rest as need each sets.

For time
50/50/25
40/40/20
30/30/15
20/20/10
10/10/5
DU/SIT UP/PUSH UP

Kyykky 4x4x85%

Lisäpainolankku 3x1min

Kelkka omapaino x 10 suoraa

Jalkojen/lantionnosto maaten 4x20