GHD sit-ups
sets of 10

---

Do not bend your back! Think of reaching back, not bending.

4x
3min ON/90sec OFF
Alt. A and B

A) AMRAP of
7 Ground to Overhead 60/40kg
7 Pullups
7 Box Jump Overs

B) AMRAP of
8 Front Squats 60/40kg
8 Single Arm Devils Press 22,5/15kg
10/7 Cal. On a machine

Beginning on a 4-minute clock, complete as many reps as possible of:

• 25 hanging knee raises
• 50 single-unders
• 15 squat cleans, (N 25kg / M 43kg)

If completed before 4 minutes, add 4 minutes to the clock and proceed to:

• 25 hanging knee raises
• 50 single-unders
• 13 squat cleans, (N 34kg / M 52kg)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

• 25 hanging knee raises
• 50 single-unders
• 11 squat cleans, (N 43kg / M 61kg)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

• 25 hanging knee raises
• 50 single-unders
• 9 squat cleans, (N 52kg / M 70kg)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

• 25 hanging knee raises
• 50 single-unders
• 7 squat cleans, (N 61kg / M 83kg)

Stop at 20 minutes.

EMOM14
1. 3 Squat snatch @65-70%
2. 20-30 DU

Huom!
Tempaukset drop and go. Paino pitää olla tekninen.
Skaalaa tuplat->30-40 SU

"Metcon (reps)

Death by front squats.

Choose a challenging weight.

Keep going until 20:00 minutes is up. If you fall off the pace, then start over from 1. "

---

"Harjoitus testaa voimakestävyyttä ja haastaa myös keuhkoja. Tavoitteena on saada mahdollisimman monta toistoa etukyykkyjä death-by systeemillä, jossa toistomäärät kasvavat joka minuutti yhdellä toistolla. Ensimmäisellä minuutilla yksi kyykky, toisella 2, kolmannella 3 jne. Jos putoat vauhdista ennen 20 kierrosta, niin aloita uudelleen yhdestä toistosta ja jatka kunnes 20 minuuttia on täynnä.
Ohjeellinen paino on noin 30-40% maksimista. "

3 rounds for time of:

• 21 pull-ups
• 15 handstand push-ups
• 9 thrusters, 135/95 lb.

For Time, with a 20:00 Time Cap:

30 Box Jumps, 15 CJ 43/30kg
30 Box Jumps, 15 CJ 61/38kg
30 Box Jumps, 10 CJ 83/52kg
30 Pistols, 10 CJ 102/65kg
30 Pistols, 5 CJ 124/79kg
30 Pistols, 5 CJ 142/93kg

Box: 24"/20"

Run:
20-30 min @easy pace (väliviikko juoksussa, ensi viikolla testi)
Huom! Ota kello mukaan.

RX
FOR TIME
20 Sumo Deadlifts @50/35kg
40 Back Rack Alt. Lunges
60 Russian KB Swings @32/24kg
40 Back Rack Alt. Lunges
20 Sumo Deadlifts

Timecap: 12 mins

SCALED
FOR TIME
20 Sumo Deadlifts @ light
40 Back Rack Alt. Lunges
60 Russian KB Swings @ light
40 Back Rack Alt. Lunges
20 Sumo Deadlifts
RPE 8

Timecap: 12mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
:30/:30 Half Pigeon or Figure 4 Stretch
15 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets

3min to perform
10 x Heavy Front Squat
15 x Box Jumps
Rest remaining time
4 Rounds