STRENGTH:
5/3/1/10
Hang Squat Clean
Pull Up

15/12/9/6
Squat (your choice)

METCON:
A)
10 min AMRAP
5 x pull-up
10 x push-up
15 x air squat

B)
5 rounds of
Descending reps (10, 8, 6, 4, 2) of: muscle-ups progression
AND
Descending reps (20, 16, 12, 8, 4) of: wall ball

4 min AMRAP
40 Singles
20 Sit-ups
10 Box Jump Overs

Rest 1 mins

3 mins AMRAP
12 Goblet Squats
9 KB High Pulls
6 Diamond Push Ups

Rest 1 mins

2 min AMRAP
1+1 Wall Ball
1+1 KB Swings

Rest 1 mins

1 min AMRAP
Max Rep Burpees

Work all the way through each AMRAP. After the Burpees go back up

OPEN Workout 12.3

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
52,5kg Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
35kg Push press, 12 reps
9 Toes-to-bar

TEAM OF 3

A. FOR TIME 4 K ROW CHANGE AS NEED

B. FOR TIME ALL THE MEMBER OF THE TEAM MUST COMPLETE ONE ROUND OF:

15/12 CAL BIKE

80 DU

15/12 CAL BIKE

A: 8min emom
1-3 box jumps
B: Back squat 5x3 @RPE 7
C: Snatch pull 5x2, fokus på form
D: Superset x3
D1: Incline bench press x7
D2: DB powell raise x8-12/arm
E: Superset
E1: Dynamiisk copenhagen adductor exercise x5-8/ben
E2: Banded ab crunches xMax

Pre-WOD:
-3 Sets of Max Reps Floor Press @ 65% of one round max bench press

WOD - For Time:
10-9-8-7-6-5-4-3-2-1 Kettle Bell Swings (#53/35)
100 meter Run
10-9-8-7-6-5-4-3-2-1 Burpees

A) skill 10 min
Handstand
Handstand walk
Handstand (shoulder tap)

42 min emom (peruskunto)
1 min: 10 box jump
2 min: 10 KB snatch 32/24
3 min: 30 double unders
4 min: 10 goblet squat 32/24
5 min: 15 sit ups
6 min: 1 round of cindy
7 min: rest

Jokainen toisto laadulla. Ei oksu suussa.

For Time:
*50 Dumbbell Snatches 22,5/15
*50 Wall Balls 9/6
*40/30 cal erg
*30 Burpee Box Jump Over (24/20)
*20C2B

For time
1000m Row
100 Push Press @35/25kg

PP light weight, big sets
Timecap: 12mins

Banded deadlift 5x5 reps

Hang Snatch double daily max

Squat Clean + Push Jerk + Split Jerk daily max

Front Squat x 6 x 6 sets@80%

Metcon (Time)
For time:
20 KB Russian Swing@24/16kg
30 Double Unders
10 Front Rack Box Step-ups@2x20/2x12kg
30 Double Unders
20 KB Snatch@20/16kg
30 Double Unders
10 Double KB Thruster@2x20/2x12kg
30 Double Unders
10 Ring MU's

Metcon (No Measure)
EMOM 8:
Odd: max effort L-sit
Even: max effort Dead hang