In Teams of 2
21-15-9 reps of
Thruster 42,5/30kg
Front Squat 42,5/30kg
Wall Ball

*First person A does thrusters (all of the reps) then pers B, then Pers A does Front Squats then Pers B etc.

Total 90min

Warm up:
500m row, 5 squat clean, 5 HSPU, 5 pull ups, 5 burpee, 5 box jump overs, 20 DU

B.
Five sets for times of:
5 Squat Cleans (185/135 lbs) > 52.5kg, 85% 1 RM
10 Strict Handstand Push-Ups > kipping
15 Pull-Ups
20 Hand-Release Push-Ups
25 Box Jump-Overs (24″/20″)
30 Double-Unders
Rest 3 minutes

Results: 10.30, 10.53, 13.08, 13.08, 15.55 > 75.40
Avg/max HR: 169/192, 170/192, 165/188, 162/185, 158/179 > 162/192

Lämmittely, 3 krs:
5 raakarive
5 etukyykky
5 pystypunnerrus
5 takakyykky
5 Vapu niskasta
5 saksiin työntö niskasta

Takakyykky 4 x 2 x 82-85%

Raakarinnalleveto polvelta + raakarive + työntö

7 x (1+1) x 70 ->

Raakatyöntö + Saksiin työntö (tolpilta/pukeilta) samaan vauhtiin

7 x (1+1)x50-70%

160 kpl vatsoja

Warm up(10)
10 jax
10 knuckle draggers
10 squats
10 plyo
10 plank taps
10 mountain climbers
10 alt side lunge
10 heel grab
10 knee grab
:30 samson per side
100m run

PWR(12)
3 tempo goblet squats 3-3-1-1, on the minute for 8 minutes. Use the heaviest kettlebell(s), dumbell(s), or sandbag that you have while maintaining good form.

WRK(24)
WRK 4:00 REST 2:00-RPT 4
8 single arm alternate db devil's press(change hands after each rep)
16 dumbbell hopovers
24 dumbbell sit ups
(choose weight)

Opt(6:00)
2x400m on the 3:00

Finisher
50 kneeling crunch
1:00 minute hamstring stretch

Front squats
5x50%
3x60%
2x70%
1x75%
ME 80%

Total 90min

Warm up:
500m row, 2 rounds: 10 wallball, 20 AMSU, 10 box jump, 5 burpee
Skillwork:
10 min of handstand/handstand walking practice

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
Rest as needed between sets
C.
Bench Press @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.
D.
1000m row

AMRAP 26, Teams of Two. YGIG
Row Calories
Clean & Jerk 90/65kg
You can change as you like btw. rowing and Clean & Jerks`s
One calorie is one rep.

Total 75min
6min EMOM: 6 ball squats, 3 ball push ups, row rest of the minute

A.
Two sets, not for time, of:
15′ Legless Rope Climb x 2 ascents > 4 rope climb
Strict Toes to Bar x 8-10 reps @ 2110 > 8 reps
Double-Unders x 40-50 reps
(note sets if not performed unbroken)

B.
Take 10-15 minutes to build to 80-85% of your 1-RM Deadlift
5x40 5x50 5x57.5 4x70

C.
Complete as many rounds and reps as possible in 5 minutes of:
4 Deadlifts @ 80-85% > 77.5kg, 82%
4/3 Muscle-Ups > 5 ring dips

Result: 3 rounds + 7 reps
Avg/max HR 167/181
Rest exactly 5 minutes, and then…

D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups > 15 ring row, torn hand
+ 5 HR push ups

Result: 3 rounds + 1 rep
Avg/max HR 172/183
Total 161/183

E.
1000m row

3 ROUND OF:
17 POWER SNATCH 60/40 40/25
34 DU OR 90 SU

4x4min+1x2min
3min aktiv vila mellan varje intervall
Stegrat tempo varje intervall