Row 30/25 cal
15 Power snatches 40/30
15 c2b or pull up
15 hspu
Rest 90 seconds
Repeat 4 rounds and record time when you finish.

24 Min Cap

3 kierrosta
20 askelkyykky + käsipaino
10-15 etunojapunnerrus

Power clean + Push press
10 min emom
Odd: 6 Power clean
Even: 6 Push press

Clean ladder
Huom: tämä laji on suoraan viikonlopun Kuntokarkelot-kisoista varastettu

For time (5 min time cap)
10 rinnallevetoa 55/35 kg
8 rinnallevetoa 65/45 kg
6 rinnallevetoa 75/50 kg
4 rinnallevetoa 85/55 kg
2 rinnallevetoa 95/60 kg

Urheilija vaihtaa itse painot ja laittaa lukot. Joko kyykkyyn tai raakana.

Skaalattu ja masters
10 x 45/30 kg
8 x 55/35 kg
6 x 65/40 kg
4 x 70/45kg
2 x 75/50kg

Time cap: 5 min

Pause Back Squat
6x3r @ 70% from Back Squat 1RM
2min Recovery
3sec. pause at the bottom

Metcon
12 days of Christmas
For time
1 rope climb
2 power snatches @35/50kg
3 ohs @35/50kg
4 bar facing burpees
5 box jumps @60/75cm
6 Strict HSPU
7 V-ups
8 hang squat cleans @35/50kg
9 ring dips or push ups
10 deadlifts @35/50kg
11 pull ups
1200/1000m rowing/ski or 60/48 cal air bike.

Flow
1st round - 1 rope climb
2nd round - 2 power snatch + 1 rope climb
3rd round - 3 ohs + 2 power snatch + 1 rope climb
4rd round - 4 burpee + 3 ohs + 2 power snatch +1 rope climb...

Front Box Squat: 5-4-3-2-1+. Rest 2:00

• Build to a 1RM.
• Box slightly below parallel
• Option: build to a 'somewhat challenging' set of 3

15 AMRAP

10 alt. Pistol squats
20 KB swings
1 rope climb
60s easy row

Every 2:30 min x 4
9 power clean and jerk
50-60%

21-15-9
DB-Thruster 2x15/2x10kg
Pull-ups
For time
Time gap 10min