Teens
(Teen Boys 14-15, Teen Boys 16-17, Teen Girls 14-15, Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (85 / 55 lb.)
5 snatches (85 / 55 lb.)

Teens Scaled
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)
Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (65 / 45 lb.)
5 snatches* (65 / 45 lb.)
*ground-to-overhead allowed

Workout 15.1a
(All Divisions)
1-rep-max clean and jerk
6-minute time cap

Superkids:

7 min AMRAP

15 toes to bar
10 wall ball deadlifts
5 wall ball

The 7even
7 rounds
7 handstand push-ups
7 thruster @70/45
7 knees to elbows
7 dead lifts @120/55
7 burpees
7 kettlebell swings @32/16
7 pull ups

Bench press 3x10 (60-70%), 3x5 (80%), 3x3 (85-90%)

30 pistols, 30 box jump over, 35 hspu, 30 box jump over, 30 pistols
TC:15’

5 rounds: 10 strickt PU, 20 thruster dbl Kb (16/12kg), 20 burpees over the kb
TC:20’

EMOM12:
1. 5-15 HSPU
2. 10-20 Pistol squats

• Pyri tekemään vähintään samat toistomäärät kuin viime viikolla.

Skaalaukset:
HSPU: koroketta pään alle, negatiivinen HSPU, boxin päältä, pike push up, lattialla istuen Z-press
Pistol squat: koroketta kantapään alle, tukea kuminauhasta/tolpasta, boxin päältä, lunge

In a team of two, with one athlete working at any one time, for time:

Athlete 1:
Row 500 metres
60/40 kg Bench press, 10 reps

Athlete 2 repeats, while athlete 1 rests. Then athlete 1:
Row 1000 metres
60/40 kg Bench press, 15 reps

Athlete 2 repeats, while athlete 1 rests. Then athlete 1:
Row 1500 metres
60/40 kg Bench press, 20 reps
Athlete 2 repeats.

Maastaveto 3 x 12

Buy in 300m ROW,
15-12-9
Air Squat,
Pull Up,
Kettlebell Swing
Cash Out 300m ROW

5x3 muscleup kumpparilla

Kaksi maksimisarjaa punnerruksia oranssilla kuminauhalla.