A. (4x40% of max kipping pull ups ) + 2 reps
90 secs step ups recovery and slow pace.

For time:
21 deadlifts, (102.5/70kg)
21 handstand push-ups
15 deadlifts, (102.5/70kg)
15 handstand push-ups
9 deadlifts, (102.5/70kg)
9 handstand push-ups
21 deadlifts, (143/93kg)
15m handstand walk
15 deadlifts, (143/93kg)
15m handstand walk
9 deadlifts, (143/93kg)
15m handstand walk

Time cap: 9 min.

Scaled: (Ages 16-54)
Men deadlift 61kg. and perform hand-release push-ups,
then deadlift 83kg. and bear crawl
Women deadlift 43kg. and perform hand-release push-ups,
then deadlift 61kg and bear crawl

3 sets (max 15 min)
Weighted box step ups barbell front rack
6 reps/ side (non alternating)

Gymnastic swimming

Do 3 rounds of the gymnastic swimming routine. 20 reps each of the movement per round.

Guaranteed burn on the shoulders.

Every 2,5 min x5
3 reps @ 60% 1RM
-hallitusti 2-3 sekkaa jarruttaen alas ja mahd räjähtävästi ylös
-sarjan jälkeen 3 kertaa polvet rintaan hyppyjä

In teams of two AMRAP 20 of:
12 Wall Ball shots 9/6kg
9 Knees To Elbows
6 Renegade rows at moderate weight

1 working/1 resting.

21-15-9

-Shoulder press, you choose the weight.
-Weighted hollow rocks
-ring row
-cal row

5 kierrosta alkavalla minuutilla

1. max cal soutu
2. 10-15 pallonheitto istumaannousu
3. 20 hyvää huomenta kuminauhalla

For time

50 cal row
50 box jumps (50/60 Cm)
40 cal row
40 box over jumps (50/60 cm)
30 cal row
30 box over burpees (50/60 cm)

TC: 20 min

*During the box over jumps, both feet must land on the box. Other body parts should not touch the box, except the feet. The rep is counted when the athlete has got over the box once.

*During the box over burpees, the movement starts when the athlete lands on his/her belly on the floor. When getting over the box, both feet must land on the box. The rep is counted after the athlete has got over the box once.

6 rounds:

1 min row max cal
1 min lepo (keep moving lightly)
1 min rope climb max reps
1 min lepo (keep moving lightly)
1 min burpees, max reps
1 min rest