For time

50-40-30-20-10

• Air squat

25-20-15-10

• Barbell row 50kg/35kg

5-4-3-2-1

• Wall climb

Timecap: 16min

Donderdag
Back squat 5-5-5-5-5

Ten rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Conditioning
21-15-9
Power Cleans, 60/40kg
Ring Dips
500m Row

Time Cap 5 min

20 x Kettlebell clean&jerk (20 kg/ 16 kg)
20 x Dumbbell snatch (20 kg / 15 kg)

10 x pull up
10 x T2B

REST 30 min

Time Cap 5 min

Unbroken 50 x single rope jumps

3 rounds
3 x Deadlift (100 kg/ 70 kg)
6 x Box over burpee (60 cm/ 50 cm)
9 x Wall ball

Unbroken 100 x single rope jumps

In teams of 3
2 rounds for time of :
800m run (all together)
30 squat cleans @70/50kg (scale to 60% of 1rm)
30 push press @ 70/50kg (if need to take another barbell for your team thats ok)
800/1000m row
30 deadlifts @ 110/70 (scale to 60%) you add more weight to same bar.
30 strict c2b pull ups / strict pull ups

time cap is 35 minutes.
On rowing women team rows 800m, men team 1000m. mixed team 900m.

Open Gym 11:30 - 1:00

1:00 work / 1:00 rest of
30/24 Calorie Row
30 Deadlift @ 155/105
30 Hand Released Push Up
30 Burpee Box Jump Over

Mandatory break 1:00 for every 1:00 work done
try to sprint and make good transitions

Hyvää Huomenta @ SSB 3x5x80% ("kevyt")
Sumo-kyykky 5x5 (ota ylileveä asento, ei tarvitse päästä syvyyteen, käytä keskiraskasta painoa)
Reverse Hypers 3x20

Parin kanssa vuorotellen

3 x 10-30 sek lankkupito renkailla, keskity hyvään asentoon
3 x10-30 sek pito PEP-asennossa niin lähellä seinää kuin voi
3 x 10-30 sek pito leuanvedon yläasennossa
3 x 5-10 burpeeta