50-40-30-20-10
Burpee box jump
T2b
Push press 50/35kg

Working 2 on 2 off

Post total intervals taken

TC 32 Minutes (8 intervals)

You need to push very hard to get through this!

Back squat 5 x 3, AHAP

For time :

10 Pull Ups
20 Push UPs
30 Wallball 20/14p
40 Air Squat
50 Kettlebell Swing 24/16kg

TC 9

EMOM 8

1 minute : 4 Clean Sots Press
2 minute : 3 Tall Clean, 2 sec pause on bottom

Light weight

30min, alkavalla minuutilla 1 maastaveto + 1 raaka rinnalleveto + 1 raaka rinnalleveto riipusta

Maven jälkeinen rive touch&go.

Metcon (time)

AMRAP in 7 minutes of:
10 Pistols, alt. legs
10 KBS 32/24kg

Metcon (quality)

24 minutes for quality & minimum rest:
30 DB bench press, alt. arms
25/20 Calories row
20 Ring-rows

*Choose a challenging weight for the DB bench press that allows you to go for big sets. Goal is to get 5-7 rounds.

Accessory (optional)

Seated banded row
3-4 x 15-20
Banded Lat pull down
3-4 x 15-20

Rest as needed between sets.

4 Rounds, every 10:00, row 1000m for time. Score is total time without rest periods.

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats
Bar-facing burpees

Men use 50-lb. women use 35-lb. dumbbells

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

4 x 3min, 1min lepo

max toistot leuanveto/rinta tankoon, katkeamaton mukava sarja
8-10 thruster, kevyehkö paino
max cal laite jäljellä olevassa ajassa