ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy 5-Rep Push Jerk

4 Sets:
6 Back Squats @ 75%

Rest 2-3 Minutes Between Sets

"PUSH THE PACE"

FOR TIME
2 ROUNDS
15 Push Press (43/30kg)
15 Box Jumps (50cm)
15 Up-Downs
Immediately Into...
2 ROUNDS
12 Push Press (50/35kg)
12 Box Jumps (60/50cm)
12 Up-Downs
Immediately Into...
2 ROUNDS
9 Push Press (60/43kg)
9 Box Jumps (75/60cm)
9 Up-Downs

RPE 9, Time Cap 17:00

Every 1.30min x 5

For quality:
3-5 Strict pull up
7 Push up
9 Air squat

Huom!
Toistot pitää olla laadukkaita. Jokainen valitsee skaaluksen oman tason mukaan, jotta laatu säilyy. Max työaika per minuutti 50s.

Skaalaukset:
Pull up->banded/low bar pull up
Push up->kulmaa säätämällä
Air squat->minim 7 reps

3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats

Scaled WOD
For reps:
3:00 of ring rows
3:00 of hand-elevated push-ups
3:00 of sit-ups
3:00 of air squats

Frontrack Reverse Lunges + Front Squat

7 Sets Of ( 4 + 4 Lunges + 5 Front Squat )

Go Every 3:00

5x3 Power Cleans @70-75%
- Rest 2-3min btw sets

EVERY 1:30 x 6 SETS
1 Power Clean
+
1 Hang Power Clean
Start Moderate and Build to or Above Workout Weight.

Intervallit 4x2min ON 1min OFF x2

A)
7/5 Cal
7 Burpeeta
3+3 Tempausta (KP/KK)

5min tauko

B)
25 Tuplaa tai 50 Sinkkua
7 Thrusteria 40/30kg
9 Istumaannousua

-4x A + 5min tauko, sitten 4x B

50 thrusters (30/42,5 kg)
50 toes-to-bars
50 box jumps
50 push ups

Scaled WOD
AMRAP 12:
50 thrusters
50 sit ups
50 box step-ups
50 worm push ups