3 x 3 tempausta raakana riipusta, polven yläpuolelta

3 x 2 tempausta raakana riipusta, polven yläpuolelta

For Time :
10.09.08.07.06.05.04.03.02.01
► Air Squat
► Burpees
► Push Ups
► x 100 m Run

Woehlke
(scaled)
3 rounds, each for time of:
4 jerks
5 front squats
6 power cleans
20 pull-ups
30 push-ups
40 sit-ups

Rest 3 minutes between rounds.

20:40 x 10, alternating minutes

MAX reps of:
2x KB Thrusters 16/12 kg
Chest-to-bar or Pull-ups

21 - 15 - 9

Sumo Deadlift High Pull (43/30)
Burpee over the bar

Time Cap 16'

Leppeee

Tabata Style:
Strict Pull-Ups
Row Calories
Push-ups
Row Calories

*Tabata: 8 Rounds of :20 On / :10 Off *

3 sets:
20 Alternating Pistols (Scale by doing high box step-ups)
50m Mixed Front Rack/Farmer carry. Hold your left Kettlebell in the front rack and the right kettlebell hanging at your sides. Do something challenging that you can do 50m unbroken.
50m Mixed Front Rack/Farmer carry on the other side (Right arm in the front rack, left arm farmer carry)

25 wall ball
then
AMRAP 7'
20 double unders
10 squat jump
then
25 wall ball

For time 30 snatch

40/30kg