14 min am rap
50 skips
25 kb swings
20 push ups
15 sit ups

4 min rest

8 min amrap
50 skips
20 kb squats
20 kb lunges

Reverse Hypers: 3 x 30 @50% of Back Squat. Rest 60s.
OR
GHD Back Raises: 3 x 30 @BW. Rest 60s.
OR
Banded Goodmornings: 3 x 30. Rest 60s.

For time:
50-40-30-20-10
Double Unders*
Calories Row/Bike/Ski
Wall balls @20/14

*Master of DUs? Then double the reps!
- Goal: Even pace and having enough energy for a strong finish in the final 2 rounds.
- 25:00 Cap

35 Wall Balls
1 Rope Climb
5 Squat Cleans 115# (Rx 135#)
5 GHD Sit Ups
5 HR Push Ups
2 Rope Climb
10 Squat Cleans 115#
10 GHD Sit Ups
10 HR Push Ups
3 Rope Climb
15 Squat Cleans 115#
15 GHD Sit Ups
15 HR Push Ups
4 Rope Climb
20 Squat Cleans 115#
20 GHD Sit Ups
20 HR Push Ups
35 Wall Balls

Total 90 min
Row 1000m
Skillwork: BMU practice for 10-15 min, 7 sets, best yellow band
HS/HSW practice for 10 min
A.
Complete as many rounds and reps as possible in 6 minutes of:
4/3 Muscle-Ups > 5 ring dips
12 Alternating Pistols
Rest exactly 4 minutes, and then . . .
Result: 4+3
B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Cleans (185/135 lbs) = 61 kg > skaalattu 50kg
8/6 Handstand Push-Ups 1 abmat
Rest exactly 4 minutes, and then . . .
Result: 2+4
C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Deadlifts (275/185 lbs) = 84 kg > skaalattu 75 kg
10 Burpees Over the Barbell
50 Double-Unders
Rest exactly 4 minutes, and then. . .
Result: 2+13
D.
Complete as many rounds and reps as possible in 6 minutes of:
2 Chest-to-Bar Pull-Ups
2 Thrusters (135/95) = 43kg
4 Chest-to-Bar Pull-Ups
4 Thrusters
6 Chest-to-Bar Pull-Ups
6 Thrusters
8 Chest-to-Bar Pull-Ups
8 Thrusters
. . . and so on up the ladder
Result: 8 C2B + thruster
E.
Own additional set: for time:
50 pull ups
Result: 4.42

10 minutes:

14 single leg TTB (cross)
:30 HS hold (wall)
5 Sumo Inchworm
10 GHD back extension

21-15-9 reps for time of:
- Deadlifts
- Box jumps
- Handstand push-ups

Men use 225 lb., 24-inch box
Women use 155 lb., 20-inch box

Parin kanssa vuorotellen 3 rundia

*Toinen juoksee 400 m
*Toinen vetää kelkkaa max m

Sen jälkeen

*Toinen soutaa 400 m
*Toinen menee max reps slam ball boxin yli, itse boxin yli

Tulos 1. Aika
Tulos 2. Toistot

WOW! Just trying out my 24kg Ader KB for the first time felt amazing in the hand! However the glass of wine I had before the workout made it difficult to perform!

More info over on Movescount

3 Bar MU´s / 6 C2B / 9 pull ups
6 Power Cleans @ 60kg
9 Burpees

1-4min 3 Bar MU´s
4-8min 6 C2B
8-12min 9 Pull Ups