Metcon (reps)

AMRAP in 18 minutes of:
4 Weighted strict pull-ups
8 DB Clusters (two DB’s)
16/12 Calories row

*Goal is to go unbroken on each set so choose weights accordingly.

Gymnastic Testing
1) Max reps of Double unders (unbroken set) or max reps in 3 min
if you are good with double unders go for unbroken set
if you still are having some trouble with them get max reps in 3min.

2) Max reps of c2b/kipping or strict pull ups (goal 8+)
then perform 3x 50-60% of max reps. Rest 2 min bwn

3) Max reps of Strict HSPU (goal 8+) use enough scale to get this.
then perform 3 sets x 50-60% of max reps. Rest 2 min bwn

4) Max reps unbroken toes to bars (1 set) (10 min cap for toes to bars)
then perform 3x 50-60% of max reps. Rest 2 min bwn

scale toes to bars for kipping leg raises (over 90 degrees)
or v-ups (on v-ups you are not allowed to rest no more than 1 sec in
the ground)

5 Power Clean 80/50kg
10 T2B
15 Wall Ball

7 Rounds: 30s ON / 30s OFF

1) row
2) shuttle run
3) hs hold or plank hold

(Total 21min)

100 Floor Press for time: 2x22.5/15kg
Everytime you break;
8 Strict pull ups
Into;
100 db rows 2x22.5kg /15kg
10 push ups each time you break the reps.

Time cap 18 Mins

7rounds, 30sec ON, 30sec OFF:
1) Air Squat
2) L-Hang
3) Shuttle Run

8min alkavalla minuutilla yksi katkeamaton sarja

1. max toistot käsilläseisontapunnerrus
2. max toistot varpaat tankoon

6 rounds, E3MOM: Squat Clean + Hang Squat Clean (above the knee) + Push Jerk + Split Jerk + 10-20 C2B.

Go AHAFA (as heavy as form allows). Start new round every 3rd minute. Try to do unbroken sets of C2B pull-ups.

Scale if needed.

Strength (load)

Back squat, 5 sets of 6
Lift every 3:00 min
RPE 8,5-9.

For time:
15-12-9
squat clean 60/40kg
burbee over bar

(Target under 8min)