For time:
13-12-11-10-9-8-7-6-5-4-3-2-1 reps

-Hand release push-ups
-Air squat
-Sit up

Amrap 10'
9 thrusters 35kg
35 double under

Amrap 18
20 alternating dumbell snatch 24kg
20 box jump over 60cm
20 hang dumbell clean and jerk 24kg
20 cal bike erg

FRONT SQUAT

4-4-4-2-2
After Every set: 3 seated box jumps (high box)

• eli sarjan jälkeen 3 istuen lähtevää boxihyppyä korkeelle boxille (koita olla räjähtävä)

For time: “Wodapalooza Qualifier 2021” without timecap

Rx (61 kg)
21-15-9 Deadlifts, Pullups
15-12-9 Front squats, Chest to bars pullups
12-9-6 Shoulder to overhead, Bar Muscleups

Scaled (45 kg)
21-15-9 Deadlifts, Ring rows
15-12-9 Front squats, Pullups
12-9-6 Shoulder to overhead, Ring dips

Eazy (30 kg)
21-15-9 Deadlifts, Pushups knees on floor
15-12-9 Front squats, Jumping pullups
12-9-6 Shoulder to overhead, Ring rows

110kg

For time:
20 cal AB
15 devil’s press @25lbs
800m run
15 cal AB
12 devil’s press
600m run
10 cal AB
9 devil’s press
400m run

4x8 @ 7.5 kg

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

130 min
Warm up for 20 min

1.Gymnastics
Every 90 s. x 10:
Strict muscle up x 1

2.Deadlift
- 5x3 @ RPE 9

3.Metcon
A. AMRAP10:
8 Squat cleans 60/40 > 35 kg
200 m Row
Reps: 5 rounds + 4 clean

Rest to full recovery

B.For time:
21-15-9
DB shoulder to overhead - 13.6 kg
Box jumps 20"
Time: 3.29