20min

1. soutu maksimi kalorit
2. käsilläseisonta yksi katkeamaton pito
3. boksihyppy maksimi toistot
4. leuanveto maksimi toistot

For 35 min w/moderade pace

800 m run
25 toes to bar
800 m run
25 rind dip
800 m run
25 handstand push ups
Repeat

Don't go nuts. About 80 % effort.

Skaalaukset:
Toes to bar > polvien korotus
Ring dip > dippi boksien välissä
Handstand push ups > boksilla

Toes to bar, ring dip ja hspu liikkeissä mikäli et saa tehtyä viittä putkeen niin skaalaa toistomäärä 15. toistoon

20min AMRAP:
1 Power Clean (40/30kg),
2 Thruster,
4 Front Rack Lunge (2+2),
6 Sit-Up

A.
Every 2 minutes, for 20 minutes:

Back Squat x 6 reps
Strict Pull-Ups x 6 reps (add weight if possible)

B.
Five rounds for time of:
12 Push Presses (95/65 lbs)
12 Kettlebell Swings (32/24 kg)

hang cleans 3 x 3 (heavy)

Four sets for max reps of:
60 seconds of Rowing (for calories)
Rest 60 seconds (while your partner rows if you have a teammate)
60 seconds of Jumping Squats (75/55 lbs)
Rest 60 seconds
60 seconds of Strict Pull-Ups (any grip)
Rest 60 seconds
60 seconds of Push-Ups (focus on good ROM)
Rest 60 seconds

Time to build to your max

Set 1 warm up x 8 ss w/ mobility
Set 2 warm up x 5 ss w/ mobility

Set 3 work set x 3 - 4
Set 4 work set x 2 - 3
Set 5 work set x 1

ss w/

Beast rotations x 10 per direction
Scaption x10

3.5 min work sets

A.
Every 5 minutes, for 30 minutes (6 sets):
Row 500 Meters
5 Thrusters (115/75 lbs)
10 Burpees Over the Barbell

B.
Five sets of:
45 seconds of Front-Leaning Rest on Rings
Rest 15 seconds
45 seconds of Face-Up Chinese Planks
Rest 75 seconds

Workout of the Day
A.
Take 10-12 minutes to work on Pistols or Pistol Progressions

B.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

shoulder press 3x3