PERFORMANCE
"FORMULA ONE"
FOR TIME
15-15-15-15-15
Box Jump Overs @61/51cm
5-10-15-10-5
Overhead Squats @60/42,5kg

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FITNESS
FOR TIME
10-10-10-10-10
Box Jump Overs @ low
5-10-15-10-5
Front Squats @ moderate

• RPE 9
• Video: https://vimeo.com/868238725?share=copy

4x
3min ON/2min OFF
Alt. A and B

A) AMRAP of
20 Double Unders
10 Pistols
5 Deadlifts 100/70kg

B) AMRAP of
10/7 Cal.
7 Box Jumps
7 Toes-to-bar

AMRAP 6
2 Muscle-Ups
8 Pistols
12 KB Swings 24/16kg

Rest 3min

AMRAP 6
10/7 Cal.
10 Thrusters 42,5/30kg
10 Toes-to-bar

10 SHSPU
50 DU’s
12 Deadlifts 100/70kg
15 t2b

Shoulder Press + Push Press

5 x ( 3 + 5 ) Climbing heavy in Shoulder Press

Send Off 3:00

For time:

10-9-8-7-6-5-4-3-2-1 reps of
SHSPU
50 DU’s after each set of SHSPU

Accessory:

3-5 rounds of:
15-20 Seated band pull
15-20 JM Press
3-5 Seated box jump

Metcon (time)

3 rounds for time:
15-12-9 SDLHP 60/40kg
12 Pistols, alt. legs.
200m run after each round

Timecap: 12 minutes

10 dips
2 rope climbs (legless or foot lock)
2 Mins easy machine of choice

20 Min Cap

15min for quality:
1-2 Rope climb or 8-10 Ring row
2-4 Wall walk
15-20m D-ball bear hug carry
60s Rest between rounds.

Huom!
Jos salille ei oo D-baleja liikkeen voi korvata DKB front rack carry.

For time;
40-30-20-10
Hand Release Push-ups
Air Squats
*1 x Stairs after each completed round

• 30:00 Cap
• Scale up with weight vest if you can do 30 push-ups UB