A,
EMOM 6min
6-8 strict Handstand Pushups
1min rest
EMOM 6min
6-8 strict Pullups

B,
AMRAP 25 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 DB Thrusters@ 22,5kg/15kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total meters and total rounds

Extra credit
5 mins wall sit
for both persons toghether

A,
Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

B,
For time;
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @9/6kg
60 (total) Renegade Rows @22,5/15kg

Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
TIME CAP = 12:00

OPEN 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:

3-6-9-12-15…
Clean and Jerk @61/43kg
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Extra: Banded Y-T-A-T: 3 x 10. Rest 60s.
- Y-T-A-T = 1 rep

A,
Record your best Snatch 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
For time:
15 Deadlifts @142/102kg
15 Ring Muscle-ups
Run, 400 m/ Row 500m
12 Deadlifts @142/102kg
12 Ring Muscle-ups
Run, 400 m /Row 500m
9 Deadlifts @142/102kg
9 Ring Muscle-ups
Run, 400 m/ Row 500m

Goal: sub 14 mins

Compare to 10/17.

C,
3 rounds for quality of:
L Lateral Sled Drag, pick load, 15m
15 Weighted Sit-ups, pick load
R Lateral Sled Drag, pick load, 15m
Bird Dog, L 20 secs/R 20 secs

Rest as needed between rounds.

A,
For time:
150 Double Unders
-- then --
30 Overhead Squats @52/34kg
50 GHD Sit-ups
30 Front Squats @52/34kg
50 Push-ups
30 Back Squats @52/34kg
-- then --
150 Double Unders

Goal: sub 15 mins

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
Samson Stretch, L 1:30/R 1:30
2x6 L/6 R Tempo Cossack Squats, pick load
3x6 Eccentric Assisted Dips
Banded Front Rack Stretch, L 2 mins/R 2 mins
2x6 Tempo Rear Delt Flies, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering
Tempo Cossack Squats- 3 secs down and 3 secs up
Eccentric Assisted Dips- 6 secs lowering
Tempo Rear Delt Flies- 3 secs down and up

A,
Record your best Back Squat 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 20 mins.

B,
Record your best Bench Press 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

Find your 1RM for the day in 15 mins.

C,
Every 1 min for 12 mins, alternating between:
250 m row
20 Box Jumps, 24/20 in
20 Kettlebell USA Swings, 32/24kg

Compare to 10/14.

D,
3 rounds for quality of:
L Arm Overhead + R Arm Front Rack Carry, pick load, 15m
10 L Paloff Press
R Arm Overhead + L Arm Front Rack Carry, pick load, 15m
10 R Paloff Press
Plank-up, 30 secs

5min Amrap

8 Deadlift 90/60kg
16 Alternating V-Ups
Rest 5min
**For Time:
**40 Deadlift 90/60kg
80 Alternating V-Ups

• Tulokseksi toisen metconin aika ja kommenttikenttään tulos ensimmäisestä metconista.
• Maastavetoon paino, jolla pystyt tekemään ensimmäisessä osiossa 1-2 setissä 8 toistoa.

5 Rounds not for time
10 DB box step overs 50/35
3 laps around the gym

WU
2rds
200m run/walk
10x air squat
5-10x push up
10x lunge

For 45 minutes:
3 min row for calories
20 m quadruped crawl
3 min ski for calories
10 rolls to candlestick
3 min run for meters
10 toes to rings
2 min rest