Condition, 2 metcons

For time
- 1000m run
- 5 rounds: 15 air squats and 15 abmat sit-ups

rest 5 minutes

For time
- 1000m run:
- 5 rounds: 10 burpees and 10 pull-ups

AMRAP 18:
9 Power Cleans (70/50)
12 Strict Handstand Push-ups
9 Front Squats (70/50)
12 Strict Pull-ups

For time
50-40-30-20-10 - Air squat
25-20-15-10 - Barbell row 50kg/35kg
5-4-3-2-1 - Wall climb (scale up with Strict HSPUs)
Timecap: 16min

Saturday

• Not for time:
Rope Climb 7/5 reps
Toes to Ring 21 reps
Handstand Walk 30/20 m o Handstand Push Ups 20/15 reps
Rope Climb 5/3 reps
Toes to Ring 15 reps
Handstand Walk 30/20 m o Handstand Push Ups 20/15 reps
Rope Climb 3/1 reps
Toes to Ring 9 reps
Handstand Walk 30/20 m o Handstand Push Ups 20/15 reps

10 Min AMRAP of:
Row 10 Kcal
BB Deadlifts (120/80Kg) 5 reps
Row 12 Kcal
BB Deadlifts (120/80Kg) 6 reps
Row 14 Kcal
BB Deadlifts (120/80Kg) 7 reps
16/8 - 18/9....etc

EMOM 20
even: 15/12 cal row
Odd: max reps du's

4 Rounds of:
10 Goblet Squats
10 1-Arm KB Rows
10 Side Plank Crunch each
*Rest 60s after all 3 movements are completed.

• Harjoitellaan valakyykkyä kepillä ja kevyellä tangolla

5 x 7

4 rounds
4 deadlifts 60kg/40kg
4 power cleans 60kg/40kg
4 frontsquats 60kg/40kg
4 tpushjerks 60kg/40kg
44m farmers carry go as heavy as possible