8 rft
5 hang power clean 50kg
10 push up
15 air squat

EMOMx12
1) 5 strict pull ups + 6-10 push ups
2) 10/8 cal echo bike
3) 8 thrusters @45/30kg

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

bench press not all out

Standard version:
4 rounds:
25 deadlifts 100/70 kg*
40 shuttle runs (8m segments)
40 handstand pushups
 
*Standard masters (40+) will use 90/60 kg in the deadlift.

Scaled version:
4 rounds:
25 deadlifts 80/55 kg*
40 shuttle runs (8m segments)
40 hand release pushups (men on feet, women on knees)
 
*Scaled masters (40+) will use 70/50 kg in the deadlift.

Timecap 22min

Romanian deadlift 3 x 10

5 rounds for time:
14 pull up
22 box jumps

Rest 55 sec

184 air squat

Time cap 20 minute

For time:
Partner workout
100 push ups / HARD diamond push ups
100 m walking lunge
100 ring row / HARD supine ring row
100 m walking lunge
100 dips / box dips / HARD ring dips
100 m walking lunge
100 L-hang sit up / HARD T2B
100 m walking lunge
100 burpee / HARD burpee sit up
100 m walking lunge
Extra:
100 pull ups / HARD C2B
100 m walking lunge

*Partners can do reps same time. Extra round is for You who have done pull ups and C2B before.

Time cap 50 minute.

Valmistautuminen finaaliin (superfinaaliin)

Warm up (20 min)
4 rounds
Shuttle run 45 sec / rest 15 sec

Find your front squat x 3 (10 minute)
Time cap 10 minute

OTM 10 minute (10 minute)
Clean

For time
3 rounds
OHS lunge (16 kg/ 12 kg) x 10 m
Wall ball x 30
Box over burpee x 20
KB thruster (16 kg/ 12 kg) x 10

Mobility

EMOM 10

Even : 6-10 Hanging Knee raise, 2 sec hold on top
Odd : 100m Sprint