Emom 20

1) 1-10 MU/ C2B/Leukaa
2) 4-8 Pistoolikyykkyä
3) 15-20 Istumaannousua
4) Lepo

RX
AMRAP x 15 MINUTES
250m Row/ski/500m bike
10 Hang Power Clean (60/43kg)
1 Rope Climb
(Score is Rounds + Reps)
RPE 7
Goal: 5+rounds

SCALED
AMRAP x 15 MINUTES
250m row/ski/500m bike
10 Hang Power Clean (43/30kg)
3 Strict Knees to Chest
(Score is Rounds + Reps)

RX
4 ROUNDS FOR TIME
10 Deadlifts (85/60kg)
15 Pull-Ups*
20 Box Jump Overs (60/50cm)
*Option for Chest to Bars.

RPE 8
Time Cap 12:00

SCALED
4 ROUNDS FOR TIME
10 Deadlifts (60/43kg)
15 Ring Rows*
20 Box Jump Overs
*Option for Jumping Pull-Ups.

3x 5-10 strict pull up / 2-3reps in tank
+ 1 set - max reps

3x 5-10 ring dip / 2-3reps in tank
+ 1 set - max reps

Scaled big sets in max reps / scale with band, target 10+

5x5 Back Squat
- build up and keep at the same weight across all sets
- rest 2 mins
RPE 8

Snatch balance complex: (10-15min)
2 Snatch balance + 2 OHS

Huom!
Tekniset painot. Sarjat voi tehdä nousevalla painolla.

RX
EVERY 3:00 x 5 SETS
50 Double Unders
20 KB Swings (24/16kg)
Max Muscle-Ups in Time Remaining*
-Rest 1:30 b/t Sets-
*Option for Bar or Ring.
(Score is Lowest Muscle-Up Reps)
RPE 8

SCALED
EVERY 3:00 x 5 SETS
100 Single Unders
20 KB Swings (16/12kg)
Max Pull-Ups in Time Remaining*
-Rest 1:30 b/t Sets-
*Option for Jumping.
(Score is Lowest Pull-Up Reps)

5x5 Bench Press
ALL 5 sets of Bench Press are meant to be performed at the same moderate+ weigh
RPE 6
90" rest btw sets

Uudenvuoden Fran

"Fran"
21-15-9 reps for time
Thruster 42,5/30
Pull-up

In Teams of 2-3 pers

1500reps for time:
150 Burpees
150 KB Swings
150 Air Squats
150 Situps
150 Pushups
150 Wall Balls
150 Calories
150 Double Unders
150 Box Jump Overs
150 Push Press 20/15kg

Divide the reps anyhow in your team and you can also do the movements in any order you want, but finnish ine 150 before you move on!