3x3
3x2 rinnalleveto + ylöstyöntö

3 kierrosta

0:00-2:00min
400m juoksu+tuplat (max reps)
2:00-3:00min
Käsipaino push jerk (max reps)
3:00-4:00min
Leuat (max reps)
4:00-5:00
Käsipaino rive kyykyn kautta riipusta (max reps)
5min lepo

5 rounds of:
Run 2 laps (400m)
30 Box Jumps
30 Kettlebell Swings

Teens 14-15 (Teen Boys 14-15, Teen Girls 14-15)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 95 / 55 lb. (43/25kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 115 / 75 lb. (52/34 kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 135 / 95 lb. (61/43 kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 155 / 105 lb. (70/47 kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 185 / 115 lb (83/52 kg)

Stop at 20 minutes.

*The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 20 kg (45 lb.), 25 kg (55 lb.), 29 kg (65 lb.), 34 kg (75 lb.), 38 kg (85 lb.), 43 kg (95 lb.), 47 kg (105 lb.), 52 kg (115 lb.), 56 kg (125 lb.), 61 kg (135 lb.), 65 kg (145 lb.), 70 kg (155 lb.), 79 kg (175 lb.), 83 kg (185 lb.), 93 kg (205 lb.), 102 kg (225 lb.), 106 kg (235 lb.), 124 kg (275 lb.), 142 kg (315 lb.).

200M run
2 x tire drills
2 x figure 8 drills
2 x 3 cone drills
1 x shuttle run:
5m, 10m, 15m, 20m, 25m, 30m, 35m, 30m, 25m, 20m, 15m, 10m, 5m.

Metcon
DL x5 120/80kg
Push ups x13
Boxjump x9 70/60cm

Rinnallevetotekniikka

5 x 3-o rinnalleveto

1. Strict Handstand Push-ups
   For Time:
   50 Strict Handstand Push-ups

2. Strict Pull-ups
   Max Set

3. ”Hot Sauce”
   AMRAP 3:
   21/15 Calorie Row
   21 Lateral Erg Burpees
   Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

AMRAP 25:
50 Calorie Row, 27 Bar Facing Burpees, 27 Power Snatches (75/55)
40 Calorie Row, 21 Bar Facing Burpees, 21 Power Snatches (95/65)
30 Calorie Row, 15 Bar Facing Burpees, 15 Power Snatches (135/95)
20 Calorie Row, 9 Bar Facing Burpees, 9 Power Snatches (165/110)
10 Calorie Row, 6 Bar Facing Burpees, Max Power Snatches (185/125)