40min amrap
9 squat jumps
7 FLR Burpees
5 push ups
Find ”talk tempo” between rounds

Alkuverryttely

EMOM 24min
1) deadlift 6x
2) thruster 8+8 with DB
3) situps with KB / planking
4) rest

Lopuksi juoksulenkki

8x400m run, 400m walking between rounds. Try to keep the times consistent.

For time 21-15-9

*Front squat 30-40 kg
*HSPU

Cash out 200 DU

90 min
A.
Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents > 1-2
Handstand Walk x 10-15 meters > 6 HSPU 10 kg plates, PR! :)
Toes to Bar x 10-12 reps
Box jump x 8 reps

Own additional: 4 sets of:
Bench press x 5-6 reps

B.
Five sets for times of:
5 Power Cleans (225/145 lbs) > 40 kg
10 Chest-to-Bar Pull-Ups
Rest 60 seconds
Results: 1.31, 1.35, 2.06, 2.27, 2.27
Rest 5 minutes, and then…

C.
Five sets for times of:
Row 250 Meters
5 Power Snatches (135/95 lbs) > 25 kg
Rest 60 seconds
Results: 1.51, 1.54, 1.51, 1.49, 1.47
Rest 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Front Squats (135/95 lbs) > 5 ring dips
10 Pull-Ups (tore hand)
20 Double-Unders
Result: 2+3 = 73 reps
Total time 42.30
162/189

3 ROUND FOR TIME OF:
800/600 MT RUN WITH BALL 9/6 KG
12 PUSH JERK 60/40 40/25

Lämpöjä tangolla 15min

Snats 8+8+8+8
Clean 8+8+8+8

AirBike 12min

Vatsoja 3x 10x 3

1) row/assault 30 cal
2) windshield wipers 6-8 kpl
3) legless rope
4) 15 WB
5) deficit push-ups 10 kpl

Strict Overhead press
Pystypunnerrys 6x3
Lapaleukoja 6x3

105 min
Warm up & preparation for metcon

B.
Three rounds for time of:
5 Strict Handstand Push-Ups > HSPU 5 kg plates
10 Alternating Pistols
15 Pull-Ups*
12 Deadlifts (155/105 lbs) > 40 kg
9 Hang Power Cleans (155/105 lbs) > 40 kg
6 Shoulder to Overhead (155/105 lbs) > 40 kg
*1. rnd 15 pull ups, 2. & 3. rnd 5 pull ups + 5 strict pull ups, tore hand
Results: 6.09, 5.58, 6.00 = 18.07

C.
Rest 4-6 minutes after “Mary Meets DT,” and then…

Every 3 minutes, for 12 minutes (4 sets) for times:
Row 250 Meters
50 Double-Unders
Results: 1.56, 1.57, 1.55, 1.52
Total HR 166/189

D.
Three sets, not for time, of:
Banded Good Mornings x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Row x 8-10 reps @ 2111 > 8,8,8
Rest 45 seconds
Weighted GHD Hip Extensions x 8-10 reps @ 2012 > 8,8,8
Rest 45 seconds