Hs walk / MU

Invisible Fran
21-15-5
Squat
Push-Up
1:22

50m Sled Drag (90#)
50m Backwards Sled Drag
21 Burpees
50m Sled Drag
50m Backwards Sled Drag
15 Burpees
50m Sled Drag
50m Backwards Sled Drag
9 Burpees
6:34

Tabata squat
Tabata deadlift, 155 lb.
Tabata squat
Tabata deadlift, 155 lb.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

10-9-8-7-6-5-4-3-2-1

Squat Clean Thruster @45kg
Burpees Over the Bar
Toes to Bar

Perform the following to try to complete in under 30 mintutes (For Time):
Burpees: 5 x 10 reps
Ground-zero-jump: 4 x 25 reps
Pushups: 10 x 10 reps
Air Squats: 6 x 25 reps
Mountain Climbers: 5 x 20 reps
Alternating Lunge: 10 x 10 reps
Jump Rope: 4 x 100 reps (I do Double Unders)

24 min AMRAP

300 m row
12 box over burpee (facing)
9 HSPU
7 C2B

Tangolla tai renkailla:

-polvet rintaan
-varpaat tankoon
-kippileuka
-perhosleuka

Muscle Up:

1 leuanveto renkailla
1 varpaat renkaisiin
1 MU
1 dippi

2
2
2
2

3
3
3
...

Kun ei voi enää lisätä toistoja, tiputtaa 1-2 toistoa alemmaksi ja toistaa sarjan sillä toistomäärällä

9-7-5: Sandback over to shoulder (70/45kg)
15-12-9: T2B

5x3 thrusters

(40#, 50#, 60#, 70#, 80kg)

-Then-

21-15-9

Thrusters
Pull-ups

20 DU between rounds

A)
5 Power Clean & Jerk
Row, cal

B)
5 Power Snatth
Ski, cal

C)
5 Deadlift
Bike, cal

RPE 3-3,5, not an allout workout