105 min
3 x : 10 cal assault bike, 1 rope climb, 30 DU, 10 GHD situps

A.
Every 2 minutes, for 10 minutes (5 sets):
Clean + Front Squat + Jerk @ 85% of your 1-RM C&J
45 47.5 50 52.5 52.5

B.
Every 2 minutes, for 12 minutes (6 sets) of:
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 92%
*Set 6 – 2 reps @ 98%

C.
Every 2 minutes, for 6 minutes (3 sets):
Deadlift x 3 reps @ 70%

D.
Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Strict Weighted Pull-Ups + 5 Pull-Ups > no weight
Minute 2 – 6 Dumbbell Burpee Box Step-Overs (55/35 lb DBs) > alternating reverse lunges with DB's x 8 reps, 35 lb DB
Minute 3 – 20 Double-Unders + 10 Thrusters (75/55 lbs) = 25 kg
> 8 thrusters
Avg/max HR 181/190

E. 2000m row

90 min

1. kerta

2. Alkulämmittely

3. Keskivartalon hallinta/voima

4. Permanto: kävely, kuperkeikka etu- ja takaperin, kärrynpyörä

5. Muscle up -treeniä valjaissa

6. Voima: dipit 6+4+4

105 min
3 x : 10 HSPU, 10 pull up, 10 box jump, 6 back squat

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
followed by…
One set of:
Back Squat x Max Unbroken Reps @ 90% > skaalatut painot

B.
Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch
25 27.5 30 32.5 35 37.5
and then…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep
40 42.5 45 ei

C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
Rest 2-3 minutes¨
27.5 29 30 30 30

D. Own additional:
3 sets of:
Seated strict DB press x max reps
10x25 10x25 12x20
Strict pull ups x 8 reps

15 - wall balls
15 - sit-ups
30 - mountain climbers
15 - rounds about a
*Burpee kicker

Amrap 16

12 ghd situps
2 bear complexes 60kg

1km run
100 KB swing 20kg
1km run
50 alternating KB snatches 20kg
1km run
25 burbees
1km run
5 ropeclimbs
1 km run

For time

Row 1000m
50 wallballs
40 KB swing 20kg
30 ghd situps
3x
15 pullups
5 thrusters 50
15 t2b
10 box jumps

4 rounds of:

2:00 ME Rope Climbs 15′
:30 Rest
2:00 ME Burpee Box Jumps 24/20″
:30 Rest

6 kierrosta aikaa vastaan:

• 1 penkkipunnerrus
• 5 swingi (amer.)
• 2 penkkipunnerrus
• 4 swingi
• 3 penkkipunnerrus
• 3 swingi
• 4 penkkipunnerrus
• 2 swingi
• 5 penkkipunnerrus
• 1 swingi

@ as heavy as possible. Sarjojen tulee kuitenkin mennä unbroken. Painot kommenttiin.

4 rounds
20 cal ski erg
20 cal watt bike