In teams of 2:
Buy in: 100 Double unders

Then do;
27-21-15-9
Row for calories
Thrusters 42,5/30kg

Buy out: 100 Double unders

For total time.

Person 1 starts on rower and person 2 on thrusters. When all 27 reps are done, they switch places and do 27 reps on the second exercise. Then they will move on to the sets of 21 and do the same.

Keskiviikon setti tehdään kokonaisuudessan juoksevalla kellolla.

0:00-10:00
a) Open prep
Open prep
Alternating emom for 10 min
5 hspu + 5 box jump
25 double unders + 5 chest to bar

10:00-20:00
b) Overhead squat
Find heavy 1rm. Kaksi feiliä maksimissaan

25:00 - 37:00
12 min amrap
5 toes to bar
10 burpee
15 wall ball

Loppuun käytä 10 minuuttia olkapäiden mobbaukseen.

5 kierrosta

10 WB maastaveto
10 WB.n yli hyppy

20 Minutes Free Practice
Headstands (10 Minutes)
1 Arm Handstands (Against a Wall)

3 rounds of:
wall-ball shots @9/6 (reps)
sumo deadlift high pulls @40/25 (reps)
box jumps 20" (reps)
push presses @40/25 (reps)
row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

30 Min AMRAP;
In teams of 4, 3 working and 1 resting.
Row Max Cal
Wall Ball Max Reps
Pull Ups Max Reps

Submit total reps, rotate and split movements in any style. Post total reps! Scale as needed.

*3 Rounds for total time *

Score is your total time minus the breaks

• 80 Double unders
• 5 Ring Muscle-ups
• 3 Bro Complexes 60kg
• 13 Bar Facing Burpees
• 3 Bro Complexes 60kg
• 5 Ring Muscle-ups
• 80 Double unders
• 2 minute break

THE BRO COMPLEX IS:

Each BRO COMPLEX must be done unbroken to count - If not possible, scale down

• 3 Clean and jerk (Touch and go)
• 6 Steps walking front rack lunges (Alternating)

2 rounds for time of:

• 20 muscle-ups
• 15-ft. rope climbs, 7 ascents

5*
30* DU
5 PC
7 BFB
1' rest BTR

3* Rope Climb
9* Box Jump Over 30/24"
48* KBS 24/16
2* Rope Climb
9* Box Jump Over 30/ 24"
24* KBS 24/16
1* Rope Climb
9* Box Jump Over 30/24"
12* KBS 24/16

Hyvvee Juhannusta! 🌿🌞

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle