A. Toes to bar
A1. 1 x max unbroken reps in a 40-second window, Rest 1-minute before A2
A2. 7 sets @ 40% of max reps (unbroken) in A1, Rest 15s between sets (extend to 30/45/60s as needed, see details below)

Please read the notes BEFORE you start so you can be well prepared.

Use A1 to map your max reps in a 40-second window, rest 1-minute THEN perform 7 sets @ 40% of A1 (e.g. if you got 20 reps, 40% = 8 reps, so you would do 7 x 8 reps in this part) with 15 seconds rest between sets. When you can no longer hold the reps with 15 seconds rest, move up to 30 seconds of rest and continue with your sets. Once 30 seconds is no longer enough rest to complete your reps, move up to 45 seconds of rest etc. until you’ve completed all 7 sets.

Example.
A1: 20 reps
A2: 8 reps/15s rest, 8 reps/15s rest, 7 reps/30s rest, 8 reps/30s rest, 6 reps/45s rest, 8 reps/45s rest, 8 reps/DONE.

1) Speed Back Squats: 5 x 3 @85%, every 90s.
2) Squat Clean: Work up to a moderate double, touch n go. Rest 90s.

*Beginner: Focus on technique or practice perfect hip-hinging with clean-grip deadlifts x 5 reps per set.

Intervals

In pairs
3 min amrap
burpee + 10 m shuttle run + burpee

Rest 30 sec (pisteen vaihto)

3 min amrap
1 pull up + 1 toes to bar
2 pull up + 2 toes to bar jne (lisää aina 1 toisto)

Rest 30 sec (pisteen vaihto)

3 min amrap
1 wall climb + 10 one handed kb swing

Rest 30 sec (pisteen vaihto)

3 min amrap
5 wall ball squat clean 9/6 kg
15 double unders

Pari A aloitttaa ja tekee ekan 3 min amrapiin
ja sillä aikaa B lepää. Sen jälkeen 30 sekunnin vaihtoaika
ja pari B tekee ekan ja pari A lepää eli työtä 3 min, lepoa 3 min
Tämä on intervalliharjoitus eli go fast every round

10-1 TTB
1-10 Box over Jump

Start by doing 10 TTB, then 1 BoJ. Next 9 TTB and 2 BoJ, 8 and 3…

Scale if needed

Metcon:
EMOM 15
1: 5 burpees + 5-8 T2B
2: 10 KBS + 5-8 pull ups
3: 10 jumping squats + 30 DU
*Adjust reps as needed

Deadlift 4 x 8 (heavier than last week)

10min EMOM:

1) 1-3 Rope Climb
2) 10 KB STOH, AHAFA

Scale if needed

Rest 5min

14min EMOM:

1) 10m KB Front Rack Walking Lunge
2) 5-15 TTB

Go AHAFA, not all out effort!

Rest 5min

6min AMRAP:

2-4-6-8… KBS, Box Jump

Start by doing 2 KBS and 2 Box Jumps, then 4 and 4, then 6 and 6, continue as far as you can in 6 minutes. Go by feel.

Intervall training by Buttock

interval #1:
AMRAP 2
DU`S
5 Thrusters 50/35kg
Max reps Pull-ups
Rest 2 min
Interval #2:
AMRAP 2
2 Rounds of “Cindy”
Max reps Clean and Jerk 50/35kg
Rest 2min
Interval #3:
AMRAP 2
20 burpees
Max Reps Overhead Squat 50/35kg
Rest 2 min
Interval #4:
AMRAP 2
10 Squat Cleans 50/35kg
Max Reps HSPU
Rest 2 min
Interval #5:
AMRAP2
Max Reps Squat Snatch 50/35kg
Rest 2 min
Interval #6:
AMRAP 2
Run 400m
Max Reps Hang Power Clean 50/35kg
Rest 2 min
Interval #7:
AMRAP 2
12 Front Squats 50/35kg
Max Reps Bar Muscle-ups->c2b->pull ups
Rest 2 min
Interval #8:
AMRAP 2
50 Air Squats
Max Reps Push Jerk 50/35kg
Rest 2 min
Interval #9:
AMRAP 2
40 Box Jumps 20″
Max reps Deadlift 50/35kg
Rest 2 min
Interval #10:
AMRAP 2
15 TTB
Max Reps Hang Power Snatch 50/35kg

5 Rounds:
Max Ring dip / Ring push up
Max Strict Pull-Ups / Ring row
Rest 3min

Min 0-17:
5 exercises performed in pairs for 1 Min. each.
1 Min. rest between rounds. Split as you want.
Score = Total Reps for all 3 rounds.

1 Min Sandbag Over the shoulder
1 Min Sandbag Reverse Alt Lunges, SB on Back
1 Min Sandbag Squat clean
1 Min Sandbag GTOH
1 Min Sandbag Overhead Squats

17-20 Rest