10 minutes of Jump Rope or Single Leg Squat

• Single leg Squat
• Unbroken single leg squat
• Double Unders
• Double unders Crossovers
• Triple Unders

3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Alternating Single Dumbbell Snatches 23 / 16 kg

Rest 5 Minutes Between AMRAPS

*PICK UP WHERE YOU LEFT OFF EACH ROUND. 

For time
27 21 15 9
Cal bike erg
Jumping lunges

5 rounds for time:

5 burpee
10+10 kumpparikävely sivuttain
20 glute buster with 12,5kg (squeeze up)
15 jump squat
100m RUN (as fast as you can)

20 lunges
15 squat (with 12,5kg)
10 abs
5 push-ups
100m RUN (as fast as you can)

"Strength (load)

Deadlifts, sets of 3. AHAP.

---

Metcon (reps)

“Half Cindy”

AMRAP in 10 minutes of:
5 Pull-ups
10 Push-ups
15 Air squats"

Standard version:
4 rounds:
25 deadlifts 100/70 kg*
40 shuttle runs (8m segments)
40 handstand pushups
 
*Standard masters (40+) will use 90/60 kg in the deadlift.

Scaled version:
4 rounds:
25 deadlifts 80/55 kg*
40 shuttle runs (8m segments)
40 hand release pushups (men on feet, women on knees)
 
*Scaled masters (40+) will use 70/50 kg in the deadlift.

Timecap 22min

Skill: HSW

Wod: 3RFT
800m run
20 pull ups
30 Air squats

Wod: again work on holding that uncomfortable pace of around 80-90% of your max. Pace the run and move well on gymnastics

Maksimit etukyykkyjä, Stoh ja mave

Strength:
1A: pull up programme
1B: Ring dips 3x50%
1C: Rope climb Emom

Wod: “ Bradley” 30 min TC
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Wod: go hard and fast , sprint the 100m and aim to go unbroken , scale to keep in line with this.

Emom8 1 power clean @80% 1RM