Max Height Box Jump

 

MetCon: ½ of “Eva”

5 RFT:

400 m Run

15 Kettle Bell Swings (L1 - 35/25; L2- 55/35; L3- 70/55)

15 Pull-Ups (L1- banded/ring rows; L2- kipping; L3- strict)

 

Score: Height In Inches / Time

10 Hang power clean @ 60/40KG
10 Pull Ups
10 Burpees

8 min EMOM mountain climbers

Eilinen/lepo

Push press behind the neck 4 X 4 @ 65%-75%

Tempausveto poisheitolla + tempaus
8x1+1@70-75%

4 Rounds for time;

2 x Stairs (800 Meter Run)
16 x Strict Chin-Up
20 x Dumbbell Walking Lunges @ 70’s/50’s

Muscle
Double KB Squat - 3x10
Pull Through - 3x10

Weighted K2C - 3x10
Weighted Sit Ups - 3x10

Metcon
15-12-9 reps for time of:
Body-weight Deadlifts
3/4 Body-weight Shoulder Presses

3 rounds
400m run
30 double unders
20 squat jump
10 burpees

21 KB Mave (2x24kg/2x16kg) Masters (16kg/12kg)
15 KB Thruster (2x24kg/2x16kg) Masters (16kg/12kg)
9 KB Tempaus (24kg/16kg) Masters (16kg/12kg)

21 Leuanveto (Masters M 15 Rinta tankoon, N 15 Leuka)

21 KB Mave (2x24kg/2x16kg)
15 KB Thruster (2x24kg/2x16kg)
9 KB Tempaus (24kg/16kg)

15 Rinta tankoon (Masters miehet 12 rinta tankoon, naiset 12 leukaa)

21 KB Mave (2x24kg/2x16kg)
15 KB Thruster (2x24kg/2x16kg)
9 KB Tempaus (24kg/16kg)

9 Tanko-MU (Masters miehet 9 rinta tankoon, naiset 9 leukaa)

Maksimipisteet: 100p

Aikaraja 12 min