Metcon (time)

3 rounds for time:

15 CTB pull-ups
15 DB Push press
30 Double-unders

Timecap: 8 minutes

*Choose heavier DB’s for the push press. The sets should be heavy and you should really have to work for unbroken sets.

Accessory:

3-4 Rounds of
DB Bench press, 10 reps - heavy
Prone DB row, 10 reps - heavy

Rest 90-120s between rounds.

8 min AMRAP
2 front squat
4 burpee over barbell
4 front squat
6 burpee over barbell
6 front squat
8 burpee over barbell etc

RX: 50/35 kg

9 Sets x Every 2:00.

1 Set : 6 Reps
2 Set : 4 Reps
3 Set : 2 Reps
4 Set : 6 Reps
5 Set : 4 Reps
6 Set : 2 Reps
7 Set : 6 Reps
8 Set : 4 Reps
9 Set : 2 Reps

Each set last rep, 2-3 Sec Stop on Overhead.

12 Minutes Of:

5 + 5 Windmill
3 + 3 TGU
15 Strict Hanging Knee Raise
5 Pike push-ups

40 Minutes For Big Weight :

8 - 12 SN Grip Press BHD Neck
8 - 10 Chest Supported Dumbbell Row
3:00 Any Machine
10 + 10 One Arm Kettlebell Shoulder Press
10 Straight ARM Barbell Front Raise
30 Bicycle ABS

Squat Hold

4 x 30 sec. Squat Hold bellow Parallel. Max Weight

Rest 1:00

On the Minute For as Long as Possible (20 Minute Cap):
7 Thrusters 35/25kg
7 Pull-ups
7 Burpees

The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds.

10x 2min AMRAP

round of cindy + remaining time max calories machine

rest 1min between sets

Round of Cindy:
5 pull up
10 push up
15 air squat

15min

6 boksihyppy yli
15 cal laite
6 yleisliike boksihyppy yli
15 cal laite

Laite kevyesti palautuksena

6 x alkavalla 2 minuutilla

1. 50% max toistoista käsilläseisontapunnerrus
2. 20-40 tuplanaruhyppy

Harjoituksen tarkoituksena on pitää yllä vain tuntumaa, pidä asetukset siis kevyinä.