PairUP ThrowDOWN - For time, with a partner

• 30 syncro deadlifts
• 30 syncro bar facing burpees
• 400 m run
• 20 syncro deadlifts
• 20 syncro bar-facing burpees
• 400 m Run
• 10 syncro deadlifts
• 10 syncro bar-facing burpees
• 400 m run

Rest 5 minutes, then

• 10 syncro thrusters
• 10 syncro pull-ups
• 400 m run
• 20 syncro thrusters
• 20 syncro pull-ups
• 400 m run
• 30 syncro thrusters,
• 30 pull-ups
• 400 run

Time cap 35 minutes

♀ 125-lb. deadlifts, 55-lb. thrusters
♂ 185-lb. deadlifts, 75-lb. thrusters

EMOM 12 of Macho Man
3 Power Clean
3 Front Squat
3 Push Jerks

use weights you can get through the EMOM without failure

1) 8-15 Tangon yli burpeeta
2) 8-12 Thrusteria 35/25kg

Aikaa vastaan:

3 kierrosta: (N 35kg / M 50kg)

• 12 maastaveto
• 9 raaka rinnalleveto riipusta
• 6 Shoulder to Overhead

2 kierrosta: (N 40kg / M 60kg)

• 12 maastaveto
• 9 raaka rinnalleveto riipusta
• 6 Shoulder to Overhead

1 kierros: (N 50kg / M 70kg)

• 12 maastaveto
• 9 raaka rinnalleveto riipusta
• 6 Shoulder to Overhead

Time Cap: 12min

(50v. ja yli N 30-35-40kg / M 40-50-60kg)

15m HSW
15 DB floor press 2x22.5/15kg
20 DB snatches

So go every 5 mins and rest remaining time. Sub 3 min rounds if possible

Scale HSW to be under 1 Min

Strength (load)

Build up to a thruster 1RM in 15 minutes.

"Metcon (time)

5 Rounds for time:

20/15 Cal row
20 Toes to bar
20 Wallball shots 20/14lb

Timecap: 20 minutes."

For time:

100 toes to bar
*20 DU everytime you come off the bar

3 Rounds of:
2 minutes calories row
2 minutes double-unders
2 minutes wallball shots 20/14lb

1 min rest between sets.

For time:

30-20-10 reps of
Thrusters 40/30 kg
Box jumps 24"/20"