10,9,8,7,6,5,4,3,2,1 reps of;
Kipping Pull-up
Push-up
Box Jump (step down)

Record details, scaling and time.

Record important details, any questions, or other comments.

Every 180s x 5
5 Back squat

V.2-3 (3-0-X-1)

EMOM 12

1 Minute : 4 Hang DB Clean + 5 Push Jerks
2 Minute : 5 Box Jumps 30"/24"
3 Minute : 0:30 Plank Hold

DB`S 22,5/15 kg´s

20min parin kanssa

20 käsipaino tempaus
10 yleisliike tangon yli
20 cal laite

Toistot saa jakaa vapaasti

Bench Press

3 x 10

First Set moderate, Second Heavier, Third Heaviest

2 x 5 AHAP

Rest 2 minutes between sets.

4 Rounds for quality
12 V-up
12 Plank hip dips
30s Tuck hang
1min rest

3 rounds
1:00 ergo
30 single unders
5 inch worm
6/8/10 jumping air squats
5+5 strict db press

then start to prepare for workout with your team members

25 reps each

Sit Ups
Push Ups
Sit Ups
Squats
Sit Ups
Burpees
Sit Ups

For Time

Metcon (time)

21-15-9 Reps for time:
Front squats 70/45kg
HSPU

Timecap: 10 minutes.

Benchmark workout. We’ll redo this workout in week 48