120 min
Warm up for 20 min + 30 m HSW
1.Gymnastics
A. Butterfly pull up practice for 20 min
- 8 8 8 9 10 10 11 6 = 70 reps

B. Buttefly CTB practice for 10 min
- 10 attempts

C. HS practice
- 3 sets: Wall facing HS Holds - 20 s.
- 3 sets: Side facing HS Holds - 20 s.
- 3 sets: Freestanding HS Holds - best set 5 s.
- 3 sets: 20 Wall facing Shoulder taps

D. Upper body strength - not done

2.”Concept triangle”
Every minute on the minute for 40 minutes:
1) Ski for cal
2) Bike for cal
3) Row for cal
4) Rest
Rounds 1-5: 10 cal
Rounds 6-10: 12 cal
HR 157/175

EMOTM for 10 min.

• 5 front squats (185#)

then.

800m run with 45# plate overhead.

Polvelta raakatempaus 2x2@70%, 3x2@75%

Snatch balance, raskas ykkönen

Boksihypyt 3x3, täysillä

sivutaivutus 3x15+15

Back Squat
1x4 @65%
1x4 @70%
5x4 @80%

Four sets of 15reps leg press. 45-60sec rest.

Paused squat 6x1

60 min
Warm up for 20 min
1.Deadlift
Build to challenging set of 8
- Max 4 heavy sets

2.4 rounds of:
A) Bulgarian split jumps 10+10 (Ilman kuormaa, hypyllä)
B) Strict Single leg Toes to bar x 10
C) Russian twists x 20
- Rest 60 s. between movements-

Qualifier Event 2018

For time, inside a 20 minutes window:

25 Calories Row
25 Meters Frontrack Walking Lunges
20 Pull Ups
20 Toes to Bar
15 Bar Facing Burpees
15 Clean and Shoulder to Overhead
100 Double Unders
15 Clean and Shoulder to Overhead
15 Bar Facing Burpees
20 Toes to Bar
20 Pull Ups
25 Meters Frontrack Walking Lunges
25 Calories Row

Rx: 35-39v 60/40kg

Amrap 8'

12 S2O (43/30)
12 pull ups
12 push ups

5 rounds, each round for time, of:
24/20 Assault Bike Calories
24/20 Row Calories
12/10 Assault Bike Calories
12/10 Row Calories

Rest 2 mins between each round.