42-30-18
double unders
wall ball shots @9/6
then
21-15-9
squat cleans @50/35
burpees

Amrap 50min
Athelete 1
Run 400m
Athelete 2
Row, Ski, Bike as long as A1 Runs
Athelete 3
Performs an amrap of
5 x Strict Chin Up
10 x Ring Push Up
15 x KB Swing

Harper

Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
60kg power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

Scaling Options
Chest to bar becomes Pullups or Band Pullups
Power clean, decrease weight
400mt run without plate OR 50 Lungees for each leg

"FIGHT GONE BAD"
Three rounds of:
Wall-ball (9/6 Kg).
Sumo deadlift high pull (35/20 kg).
Box Jump, (20″).
Push-press (35/20 kg).
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed 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 one point.

IN TEAM OF 2, 3, 4, 5... (WORK IN SYNCHRO) - each member
25 push ups
25 snatches @40/25
25 deadlifts @80/45
25 burpees
15 push ups
15 snatches @40/25
15 deadlifts @80/45
15 burpees
5 push ups
5 snatches @40/25
5 deadlift @80/45
5 burpees

AMRAP 20min
100m row
10 ground to overhead @30/25
10 wall balls shots

NEVER GIVE UP

50/30 Box Jumps 24"/20"
50/30 jumping pull ups
50/30 kettle bell swings 24/16kg
50/30 walking lunges
50/30 knee to elbow
50/30 push press 20/15kg
50/30 back extensions
50/30 wall balls 9/7kg
50/30 burpees
50/30 double unders

"Fight Gone Bad"

Three rounds of:

Wall-ball 20/14lb (Reps)
Sumo deadlift high-pull 35/25 kg (Reps)
Box Jump 20" (Reps)
Push-press 35/25kg (Reps)
Row (Calories)
Rest

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed 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 one point.

Back squat, 6 sets of 2.
Ensimmäisessä takakyykyssä 4s. paussi pohjassa.

Korosta hyvää ryhtiä ja keskity ajamaan koko jalkapohjan läpi. Älä nojaa minnekkään, vaan suoraan ylöspäin.

Emom 9

1) Max T2B
2) Max kalorit
3) Lepo

Tulos: Toistot ja kalorit yhteensä.