3 RFT With Partner :

20+20 KBS 24/16kg
20/15 Calories Row, both

TC 15

Warm-up
1:30/1:00/0:30 each @ increasing pace
1) SkiErg
2) BikeErg
+
Barbell warm-up
2 Rounds
5 Hang muscle cleans
5 Strict presses
5 Good mornings
5 Push presses
5 Front squats
5 Hang power cleans
5 Push jerks
+
2 rounds
5 Rope climb pull-up
10 Lateral Romanian lunges
5 Kneeling jumps
+
Build to workout weight for barbell movements and the SB carry
* Practice few rope climbs and burpee box get overs between sets
+
@ workout weight
8/6 (cal) SkiErg
4 Power clean and jerks
8/6 (cal) BikeErg
4 Thrusters
2-4 Burpee box get overs
10m SB carry
1 Rope climb

Penkki max1

Complete in teams of 2. Divide anyhow.

For time:
20 Squat Cleans or Snatches, 60/43 kg
20 Wall Walks
40 Front Squats, 60/43 kg
40 Bar Facing Burpees
60 Power Cleans, 60/43 kg
60 Handstand Push-ups kipping / pike push up/ regular push up
80 Alternating Dumbbell Overhead Lunges, 22.5/15 kg
80 Pull-ups kipping / jumping pull up
100 Deadlifts, 60/43 kg
100 Sit-ups

Time cap: 35 mins

Gymnastics

A) EMOM 9:
As Warm Up

1: 5-10 Kip Swing
2: 10 Ring Row
3: 1 Wall Walk + 20s HS Hold

B) EMOM 9:

1: ''x'' Kipping Pull Up
2: 3-5 Wall Walk
3: 10-15 T2B

Push And Pull Waves

Wave #1:

Strict Press: 8-6-4

Legs Elevated Ring Row: 14-12-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Wave #2:

Strict Press: 6-4-2

Legs Elevated Ring Row: 12-10-Max Reps

*rest 30s between movements + 2-3min between rounds
*Max reps in last set of ring rows

Metcon

12min AMRAP:

• 6 Burpee Pull Up
• 8 DB Thruster 2x45lbs
• 12 Cal Row

Accessories

4 Rounds For Quality:

• 10/10 1-arm Band Pull Apart
• 10-15 DB lat pull over
• 10-15 Seated Dual DB Lateral Raise

2 Rounds
8 Scapular push-ups
5 Tempo (slow) push-ups
8 Scapular pull-ups
3-5 Strict pull ups
+
2 Rounds
12 Air squats (controlled tempo)
30 Speed rope skips
10 Single leg DB snatches, alt
+
Build to workout weight on DB snatches and thrusters
* Few short sets of wall walks, double-unders and chest-to-bars between sets
+
@ workout weight
10/7 (cal) Air bike
4 DB snatches, alt
2 Wall walks
20 Double-unders
4 DB thrusters
6 Chest-to-bar pull ups

A)
5x3min ON 1min OFF
10 Burpee viivahölkkää
5+5 Kp-tempaus
10 Askelkyykkyä taakse
RPE: 7-8

B)
Aikaa vastaan
500m Juoksu
500m Kone
500m Juoksu
30 KK-heilautusta
500m Juoksu
RPE: 8-10

C)
Jähy
3min kone/hölkkä
venytellään pohkeet ja olkapäät
RPE: 3-5

In a running clock

0-5' AMRAP
15 cal row
15 burpee
15 abmat sit up
5-7' Rest

7-11' AMRAP
12 wall ball
12 (6/6) plank up
12 ring row
11-13' Rest
13-16' AMRAP
9 pike push up
9 air squat
9 KB deadlift high pull @20/12kg
16-18' Rest
18-22' AMRAP
12 wall ball
12 (6/6) plank up
12 ring row
22-24' Rest

24-29' AMRAP
15 cal row
15 burpee
15 abmat sit up

Build to workout weight for Devils presses

• Practice few sets of shuttle runs, wall balls and box jump overs between sets + 1-2 rounds 4 Shuttle runs, 25’/7.62m 8 Wall balls 12/8 (cal) Row 4 Box jump overs 8/6 (cal) Air bike 4 Single-arm DB Devils presses