Strict Chin-Ups

3-3-3-2-2-1-1-1

Go Every 2:00

For Time: YGIG (share the reps)
60 cal row

10 burpee

60 Air Squats

10 devils press

60 Ring row

10 Burpees

6 shuttle run

*rest 2min

50 cal row

10 burpees

50 sit ups 

10 Burpees

50 KB swing 

10 Burpees
5 shuttlerun

*rest 2min

40 cal row

10 Burpees

40 KB high pull

10 devils press

40 box jump

10 burpees

4 shuttle run

TC 45min

AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (75/55)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (95/65)

Rest 4 Minutes

AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (115/85)

KILOS
First Bar: 35/25
Second Bar: 42,5/30
Third Bar: 50/40

Run 400m

A:
Clean pull + power clean + frontsquat
5x1 @50%

B:
Non contact squat clean + squat clean + split jerk w. Pause at the catch 5x2+1+2 @65-70%

5 rounds, go every 2:30

5 strict pull ups
5-8 push ups

---

Row 800/700m
...moving into
50 box jumps step down
40 T2B's
30 alternating devils presses with single DB

TC16

Lämmittely:

Keppileikki

Mobility

Taito/Voima:
HS-jutut

WOD
Emom 8
1) 1-3 Seinäkävelyä
2) 3-6 Boxihyppyä

Warm up 10min
1min row (30s easy + 30s moderate)
19 WGS
8 db oh extension
8 box step down
16 one arm ring row

Intervals
5 rounds: 5min on/ 2min off: ygig, split the reps
40 cal row
40 wall ball
40 abmat sit up
40 box jump/ step up
40 ring row
40 OH KB swing
40 Du or 100 su

A) Strength 5 rounds

7-6-5-4-3-2 Front squat
In between:
7 weighted situps

3 Box jumps


B)
3 rounds, IGYG, split the reps

40x DB hang clean & jerk (12,5/ 8 kg)

30x DB lunges

20x plate row

10x push ups

10x burpees
1 min rest between rounds

20 kierrosta
1 power clean
3 bfb
5 wb