Complete as many rounds as possible in 20 minutes of

• 5 pull-overs
• 20 GHD sit-ups
• 1-minute plank hold

Give your rowing muscles a good massage with a foam roller!

Complete as many rounds as possible in 15 minutes of:

• 50-lb. dumbbell thrusters, 10 reps
• 50 double-unders

Nyt mennään syvälle miesten maailmaan. Kuulaillaan, kyykätään, riehutaan käsipainoilla......ym mukavaa

EMOM 12min:

3 Deadlift
3 Hang power clean
3 S2OH

(you choose weights)

Complete 2 rounds of the following:

10 Pull Ups
10 Jump Lunges
10 Push Ups On Dome
10 TRX Pull Ups Off The Floor
10 Jump Squats
10 TRX Push Ups
10 Single Ball Leg Curls
10 TRX Reverse Crunch
10 Vipr Overhead Press
1000m Row

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 95 / 55 lb. (43/25kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 115 / 75 lb. (52/34 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 135 / 95 lb. (61/43 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 155 / 105 lb. (70/47 kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 185 / 115 lb (83/52 kg)

Stop at 20 minutes.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

EMOM 6 (0:40 work / 0:20 easy)

1) Row
2) SkiErg
3) Air bike

Open Gym at 12:15

• 30/20 reps for time of:
Bar Muscle Ups