7 rounds for time

10 push ups

20 weighted abmat sit ups

WORKOUT 20.5
WORKOUT VARIATIONS
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Time cap: 20 minutes
NOTES
TIEBREAK
Rx’d (Ages 16-54)
♀14-lb. ball to 9 ft.
♂20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Teenagers 14-15
♀10-lb. ball to 9 ft.
♂14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.
Masters 55+
♀chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.
♂jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft

---

NOTES

After the call of “3, 2, 1 … go,” the athlete may perform 40
muscle-ups, 80 calories on the rower, and 120 wall-ball
shots. Athletes may perform the movements in any order,
and the reps can be divided up in any manner. There
are no restrictions on the sequence or combinations
of movements, or their corresponding repetitions. The
repetitions of one movement do not have to be completed
before the athlete can accumulate reps of another
movement.
Regardless of where athletes choose to begin the workout,
they must start fully standing, not touching any equipment.
Only after the call of “3, 2, 1 ... go” may the athlete touch
the medicine ball, rower, or rings and begin the workout

1A) Bulgarian split squats 5x(6+6)x35% of 1RM bs
1B) Back Squat 5x3x70%

WORKOUT 20.3
For time:
21 deadlifts (weight 1)
21 handstand push-ups
15 deadlifts (weight 1)
15 handstand push-ups
9 deadlifts (weight 1)
9 handstand push-ups
21 deadlifts (weight 2)
15 meter handstand walk
15 deadlifts (weight 2)
15 meter handstand walk
9 deadlifts (weight 2)
15 meter handstand walk
♀ deadlift 70/93
♂ deadlift 102/ 143
Time cap: 9 minutes

Front squat
1 x 8 (warm up)
1 x 6 (warm up)
1 x 5 (work)
1 x 5 (work)
1 x 5 (work)

First week, try spare 3 reps every round. So you don`t add weights that you can do only that many reps. Second week, try spare 2 reps. Third week try spare only 1 rep. Fourth week do all the squats for the fatiq. Partner can assisted you.

Back Squat
1 x 10 (warm up)
1 x 8 (warm up)
1 x 6 (work)
1 x 4 (work)

First week, try spare 3 reps every round. So you don`t add weights that you can do only that many reps. Second week, try spare 2 reps. Third week try do spare only 1 rep. Fourth week do all the squats for the fatiq. Partner can assisted you.

Squat clean proggis week 1

EMOM 10

5 squat cleans 65-70%1RM

• Kolmen viikon proggis. Toistojen tulee olla nopeita ja räjähtäviä. Painot sen mukaan, että tekniikka säilyy.

Back Squat 4x3x85%

Upperbody push & pull week 2

3 rds

DB floor press 10 reps

rest 1 min

Strict pull-up 10 reps // ring/barbell row

rest 1 min

For time:

Buy in 30/26 cal row

then 2 rds

20 DB box step ups (open style 1 DB anyhow)

20 kipping pull-ups

L1: Kipping pull up 22,5 / 15kg

L2: C2B 25/17,5kg