6 rounds of:

1 minute of Rowing
1 minute of Burpees
1 minute of Single-unders
1 minute of Rest

Try for as many reps as possible of each exercise, not just total score. Post separate totals of calories rowed, burpee reps and single-unders reps completed to your notes.

Hangbar penkki Max1
-noin 60% asti normipenkkinä

Sotilaspenkki käsipainoilla 3x5-8

Dippi 3x5-8

Find heviest 3 RM

Chest/Back

Warm up

4 sets
12 chest fly w dumbbells
12 diamond pushups
24 W face pulls w trx

1., For Time
Bench Press@70% - 10-8-6-4-2
Strict Pullups - 10-8-6-4-2
Rest 1:1 (mérd órával és addig tart a pihenő, amíg a feladat tartott)

2., For Time
Bench Press@60% - 10-9-8-7-6-5-4-3-2-1
Strict Chin Ups - 10-9-8-7-6-5-4-3-2-1

Triset - 3 sets
C1., Max out Dips
C2., Chest fly machine 12-15
C3., Bent Over Row 12-15

FINISHER - AMRAP 15
400m Run/500m Row/1000m Bike
20 Pushups

(For Time feladatok: az 1RM hez mérten először a 70% majd a 60% al kell nyomnod, ha nem tudod mennyi ez a szám, akkor először válassz olyan súlyt,amivel a 10 ismétlés nehéz, de megoldható, hogy nem bukod be egyik sorozatot sem, második körre pedig olyat, ami kb 7.5-10 kg al könnyebb az előzőnél.
FINISHER feladatnál, ha van elég eszközöd rá, akkor csinálhatod úgy, hogy körönként váltod a feladatot, de ha nincs, az se ba, a lényeg: 15perc folyamatos munka, minél több kört nyomsz le ez alatt az idő alatt, annál jobb vagy!

Complete as many reps as possible in 18 minutes of
- 400-meter run
- 30 GHD sit-ups
- 20 box jumps
- 10 power cleans

♀ 20-inch box and 145-lb barbell
♂ 24-inch box and 205-lb barbell

Rive ja työntö

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then

2 sets
1:30 cardio machine
10+10 Reverse lunge with db on shoulder
10+10 upright row
10+10 half kneeling press
10 scapula Pull ups
10 kipping movement

With barbell go 2 times through this:
3 snatch deadlifts
3 Muscle snatch
3 bn snatch grip pp
3 ohs
3 snatch balance

A,
Pause Split Jerk 2-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
3 sec pause at the bottom of the dip for each rep.

B,
Teams of 2 - for time:
50 Deadlifts, 143/102kg
50 Ring Muscle-ups
50 Bench Press, 85/57kg

Complete in teams of 2. Complete the work in any order you like.

Goal: Sub 18 mins

C,
3 rounds for quality of:
7 L/7 R Single Arm Dumbbell Rows, pick load
7 L/7 R Single Arm Dumbbell Press, pick load
Side Plank, L 10 secs/R 10 secs

Single Arm Dumbbell Rows- ipsilateral
Single Arm Dumbbell Press- ipsilateral
Side Plank- from hand

ipsilateral means is that we are working from the opposite side of the body. So if the right arm is doing the work the left leg is on the ground. This makes for challenging movements with both balance and midline work.

A,
For quality:
Bike, 3 mins
Single Arm Kettlebell Farmers Carry, pick load, L 30m/R 30m
10 L/10 R Lateral Med Ball Throws, pick load
10 L/10 R Kettlebell Front Rack Reverse Lunge + Press, pick load
Bike, 3 mins
Single Arm Kettlebell Overhead Carry, pick load, L 30m/R 30m
30 Russian Twists
10 L/10 R Single Arm Kettlebell Clean + Squats, pick load
Bike, 3 mins
Single Arm Bottoms-up Kettlebell Carry, pick load,L 30m/R 30m
15 L/15 R Crossbody Muscle Snatches, pick load
10 L/10 R Single Arm Front Rack Lateral Lunges, pick load

Goal: Complete at an RPE of 6-7/10

Athlete chooses the weight. It should be light to moderate weight with focus on positon and quality movement with time under tension on most movements.

B,
Foam Roll:
Quads: :90 sec/side
IT Band: :60 sec/side
Glutes: :90 sec/side
Lats: :60 sec/side
Tricep: :60 sec/side
Upper Back: :90 sec