Tabata:
Pushups
Sit-ups
Squats

• perform full tabata for each movement before moving to the next. No rest between tabatas. Score is total reps for all 24 rounds (also track your lowest score for each movement).

4 Rounds
DB Bench x10 (50lbs)
12 weighted step-ups (50lbs)
4 box muscle-ups
6-8 power cleans (125lbs)

21-15-9 reps for time of:
50-lb. dumbbell squat clean thrusters
Pull-ups

10 min Ladder:
2 Deadlift 100kg
1 Legless Rope Climb
4 Deadlift
1 Legless Rope Climb
6 Deadlift
1 Legless Rope Climb
ETC….
rest 5 minutes

120 min

1.Strength
A. Alternate A1 / A2 for 8 rounds
A1. Deadlift – 5 @ 72-77%, rest 90s before A2
A2. Strict (deficit) HSPU – 3 to 5 (Increase total repetitions or deficit from last week), rest 90s before A1 >
abmat + 5 kg plate: 4 4
abmat + tk: 4 5 5
abmat: 4 4 5

2.Conditioning
A. 8-minute AMRAP
15 – 12 – 9 Power snatch @ 40/30kg (95/65lbs) > 25 kg
35 Double unders
15 – 12 – 9 Toes to bar
Flow. 15 Power snatch, 35 DU, 15 Toes to bar, 12 Power snatch, 35 DU, 12 Toes to bar etc.
Result: 1 T2B @ round of 9s.

Rest 4-minutes before part B

B. 8-minute AMRAP
9 Burpee box jump over, 24/20″
3 Bar muscle up > 2
9 DB thruster @ 20/15kg (45/35lbs) > 25 lbs
Result: 3 + 9 bbjo

Rest 4-minutes before part C

C. 8-minute AMRAP
10 Wall ball @ 9/6kg (20/14lbs)
10 Power clean @ 40/30kg (95/65lbs) > 25 kg
10 Push press @ 40/30kg (95/65lbs) > 25 kg
10 Box jump, 24/20″
10 cal Row
Result: 2 + 10 push press

3.Strength
B. Alternate B1 / B2 / B3 for 3 rounds @ AHAFA
B1. KB bottom up press
10*6 12*6 12*6 kg
B2. Single arm KB row – 8 to 12
8*16 10*16 10*16 kg
B3. Bicep curl
10*20 10*20 8*20 lbs

4.Cool down
A. 5 minutes light easy jog/walk with nose breathing
B. Lunge Flow

10 kierrosta aikaa vastaan:

• 1 köysikiipeily pelkin käsin (legless)
• 5 penkkipunnerrus (@ahap)

Penkkipunnerrus niin painavalla kuin mahdollista. Kuitenkin niin, että toistot menevät unbroken.

Aika tulokseen ja painot kommenttiin.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

3rds(8)
4 push ups
6 ft squat
8 jing jang

Metcon/*Rx(14)
progression/digression

1-10
cal row/airdyne

10-1
thruster 75/55-*95/65

3x6 giant
bent over row
hammer curl
glute ham raise

Finisher
Stretch and roll
50 slow bikes
50 side bends

1st assault
2nd 5 narrow bench press
3rd assault
4th 4-10 strict pull-ups

Hyvää huomenta

3 rounds
6-10 double db clean n jerk
10 reverse donkey kick