For time (6-8 min suppose to be a quick workout)

30 double unders
3 pullups
30 double unders
6 pullups
30 double unders
9 pullups
30 double unders
12 pullups
30 double unders
15 pullups

I finished in 10 minutes. I was dying after the set of 9 pullups. Luckily, Ian didn’t cut me off and let me finish the workout. Also, I’ve always found it easier to jump rope backwards and after getting the rhythm down it wasn’t hard to get to 30 (it really does help to keep your wrists close to your hips)

Second time jumping into the class. 1000 times better this time super comfortable with everything we did and the teacher Ian was the shit. We did some core work, medicine ball throws and tire lifts, and thursters. It was my first time actually doing thrusters so I took it easy till i can get my form right (5x67# 5x84# and 3x94#)

30min amrap:

• 3 takakyykky
• 3/3 bulgarian split squat

Takakyykyn aloituspaino (N 15kg / M 20kg). Lisää jokaisella kierroksella 2,5kg painoa tankoon.
Käytä split squatissa käsipainoja tai kahvakuulia lisäpainona mikäli mahdollista. Painot kommenttiin. Tulos on kaikkien toistojen yhteismäärä.

5 Sets of:
Strict Ring Dips (tempo 31X1) 3 reps +
Strict Ring Dips 4 reps +
Kipping Ring Dips 8 reps
Complex must be unbroken

soutuintervalli
warm up: 10min ergo nousevalla vauhdilla + omat lämpät /aktivoinit.

Row: 8x500m with 2minute rest. (target pace same as last week, 5 k pace)

6 rounds
400 meter run
5 Burpees
10 ring dips
20 box jumps
40 air squats

3 sets of 6 @ 72% Strict Press

A: superset x3
A1: front squat x5
A2: strict pull ups xMax
B: superset x2
B1: singel leg rdlx6/ben
B2: landmine press in half kneeling x8/arm
C: superset x3
C1: push ups x20
C2: double kb swing x15

45-75min.: Easy aerobic pace

• Row / Ski / Bike / Run / Swim

7 min amrap
- 7 goblet squats 20kg
- 7 kb swings 20kg
- 7 pullups

Score is total amount of reps performed

On The Minute x 15

1 Squat Clean Thruster

** build every 3 sets ( 5 weight jumps )

• you can choose your own weight

• start around 70-75% of your 1 RM Thruster.