MEN - includes Masters Men up to 54 years old

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

• 100 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 100 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 100 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 100 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 100 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 100 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 100 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

WOMEN - includes Masters Women up to 54 years old

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

• 65 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 65 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 65 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 65 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 65 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 65 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 65 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS MEN - includes Masters Men 55+

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

• 90 pound Thruster, 3 reps
• 3 Chest to bar Pull-ups
• 90 pound Thruster, 6 reps
• 6 Chest to bar Pull-ups
• 90 pound Thruster, 9 reps
• 9 Chest to bar Pull-ups
• 90 pound Thruster, 12 reps
• 12 Chest to bar Pull-ups
• 90 pound Thruster, 15 reps
• 15 Chest to bar Pull-ups
• 90 pound Thruster, 18 reps
• 18 Chest to bar Pull-ups
• 90 pound Thruster, 21 reps
• 21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

MASTERS WOMEN - includes Masters Women 55+

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

• 55 pound Thruster, 3 reps
• 3 Chin over bar Pull-ups
• 55 pound Thruster, 6 reps
• 6 Chin over bar Pull-ups
• 55 pound Thruster, 9 reps
• 9 Chin over bar Pull-ups
• 55 pound Thruster, 12 reps
• 12 Chin over bar Pull-ups
• 55 pound Thruster, 15 reps
• 15 Chin over bar Pull-ups
• 55 pound Thruster, 18 reps
• 18 Chin over bar Pull-ups
• 55 pound Thruster, 21 reps
• 21 Chin over bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

E2M x 6

1 squat clean + 2 hang squat clean @70-80%

Sarjat voi tehdä hieman nousevalla painolla. Toistot pitää pysyä teknisinä.

Bent over barbell row
5 x 5, AHAFA

Rinnalleveto + työntö 5x2

On a 1:00 clock:
80-m sprint
Max clean and jerks (35/50 kg)
– Rest 3:00 between rounds.

Scaled WOD
8 rounds:
On a 4:00 clock:
80-m run
6 clean and jerks (15/20 kg)
– Rest the remainder of each interval.

Back Squat
2x8 @70-72,5%
2x6 @75-77,5%
2x4 @80-82,5%

Deadlift
3x7reps
-2min rest between the sets.
-use a bit more weight than last week with 8 reps.

Accessory:
Double KB Dead walk 2x 10m/leg

-do with partner, one working, one resting.
-same as last week. Focus on movement

A) Shoulder press
3 x 5 x 75-80% / rest 2 min

B) Push press
1 x max reps -2 @75-80% 1RM shoulder press

45 minutes of :

45/35 Calories Any Machine
20 Pass trough
60s + 60s Triceps Stretch
60s + 60s Lats Stretch
45/35 Calories Any Machine
10 Jefferson Curls
20m Duck Walk
60s + 60s Calf Stretch
45/35 Calories Any Machine
8 + 8 World Greatest Stretch
10 Kneeling Squats
10m Death mars

6x
90sec ON/90sec OFF
Alt.

A) AMRAP of:
10 Wall Balls
5 Situps

B) AMRAP of
5 Deadlifts 100/70kg
7 Pushups