5 Rounds NOT For Time (Quality):
30 Sit-ups
15 DB Floor Press
15 Cal Ergo
15 DB Deadlift
10 Strict Pull-ups / Ring Row / Body Row

Pair workout, split reps as you wish

For time:

• 50 deadlift
• 50 jumps over bar
• 50 hang power clean
• 50 jumps over bar
• 50 front squat
• 50 jumps over bar
• 50 shoulder to overhead

Rest 3 minutes, then:

• 50 sit-ups

Weight: 50kg/35kg

Elite: Solo @60kg/40kg

For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bar
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row

Double-Unders must be unbroken. If athlete trips before completing 31, start the Double-Unders over.

AMRAP 10

Hang Clean + Jerk 24/16 kg

Metcon:
15-12-9
Hang squat clean 60/40
Burpees over bar

Push press 3RM

3RM

Nousu päivän parhaaseen
6x3

Superset x 3 rounds;

Supinated Grip Barbell Rows x 8 with 3s hold at top!
Rest 90s
Single Arm Landmine Push Press x 6-8 each
Rest 90s

YLEINEN sarja:

4 KIERROSTA AIKAA VASTAAN:

20 x Rinta tankoon -leuanveto
20 x Burpee boksin ylityksellä

Aikaraja: 16 minuuttia

Miehet: 60cm boksi
Naiset: 50cm boksi

SKAALATTU sarja:

4 KIERROSTA AIKAA VASTAAN:

15 x Leuanveto
15 x Burpee boksin ylityksellä

Aikaraja: 16 minuuttia

Miehet: 60cm boksi
Naiset: 50cm boksi

3 Rounds:
1:00 Cardio Machine
30-50 single unders
5 inch worm with push ups
5 Strict Pull Ups / Jumping Pull ups
:20-30 Handstand Hold

then practise / make you hspu place ready for metcon before starting weighted pull ups (should take about 6-10 minutes)