For time :

21-15-9
Strict Pull-Ups
Push Press 42,5/30kg

20min parin kanssa

5-8 varpaat tankoon
6 paholaisen punnerrus yhdellä käipainolla.
15cal laite

Vaihto täyden kierroksen jälkeen

For time:

RX+:
50 Wall ball @12/9kg

RX:
50 Wall ball @9/6kg

Scaled:
50 Wall ball @6/4kg

TC 2.30min

Huom! Tavoite mennä UB, mutta max kolmessa setissä.

Metcon (quality)

EMOM for 35 minutes of:

1:) 1-3 Rope climbs
2:) 8 Burpees
3:) 16 Wallball shots 20/14lb
4:) 20/18 Calories row
5:) Rest

Metcon (time)

With partner 3 rounds for time:

20 Pistols, alt. legs
100m shuttle run (10m posts)

You go, I go

Timecap: 15 minutes

Accessory:

3-4 Rounds of
15-20 GHD sit-ups
20-25 Back extension on GHD
10/10 Half kneeling medball throws

Rest 60-90s between rounds.

Spend 12 minutes building up to a high box jump double.

Metcon (quality)

21-15-9-6-3 reps not for time of:
Box jumps 24”/20”
Burpees

Timecap: 15 minutes

Accessory:

Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)

Metcon (reps)

AMRAP in 18 minutes of:
9 Box jump overs 30/24”
12 Burpee pull-ups
15 Sit-ups

Accessory:
4-5 rounds:
8-12 DB bench press - heavy
8/8 chainsaw row - heavy
Rest 1-2min btw movements

Every 180 x 4

5-5-3-3
Front squat V.4 (3-0-X-1)

Kipping Technique

You can practice kipping pull-ups, Chest to bar or Bar muscle-up

Use 20 minutes.

"Annie"

50-40-30-20-10 rep rounds of:
Double-unders
Sit-ups

TC 12