Tempausta 6x2 ja 6x1

5 Rounds for time

5 GTOH BB@45kg
10 T2R
15 Wall ball 9kg

TC 15min

A.
EMOM x6:
1.) Jumping jacks
2.) One leg V sit ups
3.) Walk out + Push up
4.) Air squat
5.) Hang Power clean + Push press
6.) Active shoulders w/ handstand

• Mobility...

• 2 rds:
  10-25 DU's
  5 Hang Power cleans w/ db's
  5 Push press w/ db's
  5 HSPU

B.
For time:
3 rds:
10 Strict HSPU
10 Hang Power clean w/ db's
50 DU's

Rest 1min...

3 rds:
10 Kipping HSPU
10 STOH w/ db's
50 DU's

C.
3-5 rds:
30s. Hollow rocks
30s. Sit ups
60s. Rest

Metcon (quality)

EMOM for 30 minutes of:
1. 15 GHD sit-ups
2. 20/15 Calories bike erg
3. 15 Box jump overs 24/20”
4. 40s plank hold
5. Rest

1 push press
10 single unders
3 push press
30 single unders
6 push press
60 single unders
9 push press
90 single unders
15 push press
150 single unders
21 push press
210 single unders

Emom20
5 strict pull ups
10 push ups

A,
2 rounds for time of:
20 Box Jumps@60/50cm
3 Deadlifts@152/111kg
50 Walking Lunges
3 Deadlifts
30 Toes-to-bars
3 Deadlifts
40 Push-ups
3 Deadlifts

Time Cap: 15 mins

B,
Every 1 min for 8 mins, alternating between:
5 Strict Ring Muscle-up Transitions
7 Strict Ring Dips

Warm-up

200m Easy

Main Swim:
2 x 500m Swim
Rest 6:00

4 x 50m Fast

Rest 1:00

Cool Down
200m Easy

Warm up

Halos
pull overs
arm bar/turkish get up

Part A

10min EMOM

Push jerk
Odd: right
Even: left

Choose reps that challenge but you can maintain

Part B

7min AMRAP

Strict press
Bicep curls

Choose reps for each that allow you to keep moving

Part C

AMRAP 10mins

10 mountain climbers
10 Burpees
10 Swings
10 Squats (goblet)
30 sec rest

A,
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]
1x [ 1 Snatch Pull + 1 Hang Snatch + 1 Overhead Squat ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
2 rounds for max reps of:
max rep Barbell Movements @34/25kg 5 mins
max rep Row Calories, 3 mins
Rest 2 mins

Barbell Movement- constant movement with the barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than 3 secs. Get creative and have fun with this. You can make up your own complex before hand or choose your own adventure as you go.

C,
3 rounds for quality of:
Single Arm Farmer Carry, pick load, R 15m
10 R Teapots
Plank Hold, 30 secs
Single Arm Farmer Carry, pick load, L 15m
10 L Teapots
Plank Hold, 30 secs
Rest 3 mins