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

Skill work- 10 Minute EMOTM
4-5 muscle ups or strict pull ups

Partner WOD
2 Rounds for time, similar strength recommended
20 x Wallball
20 x Front Squat
20 x Push Press
20 x Dumbbell Snatch
20 x Double Unders
Partner A works while partner B rests, then switch.
Every set must be unbroken. If you fail, both have to run 200m.