7/10 calories on any machine
5 shuttle runs (7.5 m)
– 1 shuttle run = 7.5m out + 7.5m back

Scaled WOD
AMRAP 10:
5/7 calories on any machine
3 shuttle runs (7.5 m)
– 1 shuttle run = 7.5m out + 7.5m back

SKILL
EMOM x 5 MINUTES
1 Strict Pull-Up or Dynamic Kip Swing + 1 Pull-Up or Half Pull-Up + 1 Chest to Bar or Pull-Ups
or
3 x Strict Partner Assisted Chin-Up Chest to Bars

Metcon (time)

50 SHSPU for time.
*5 Strict ctb pull-ups everytime you take a rest from the hspu

Timecap: 10 minutes

Accessory:

Ring dips/ Ring push-ups, 3-5 x 8-10 - heavy
Strict pull-ups / Aussie pull-ups, 3-5 x 8-10 - heavy.
Rest as needed.

3 sets of seated DB hammercurl into shoulder press, 12 reps. - moderate.
Rest as needed.

EMOM 20

Minute 1 : 2 Snatch Pull + 2 Snatch High Pull
Minute 2 : Power Snatch + Hang Squat Snatch

Start light & Build in

Score : Heaviest Weight

Hs hold practice
*
Gymnastics holds
5x 20s On/40s Off
1) hs hold
2) chin over bar
3) ring support
4) hollow hold

21-15-9 reps of
Front Squat 42,5/30kg
Toes-to-bar

• 10 Bar Facing Burpees after each round

AMRAP 4 x 4. Rest 4 minutes between AMRAP´S

A)

25 Deadlifts 42,5/30kg
20/15 Calories Row
Max Bar Over Burpees ( Open 2023 )

B)

25 Hang Squat Cleans 42,5/30kg
20 Bar Over Burpees ( Open 2023 )
Max Calories Row

C)

25 Power Cleans 42,5/30kg
20/15 Calories Row
Max Bar Over Burpees ( Open 2023 )

D )

25 Trusters 42,5/30kg
20 Bar Over Burpees ( Open 2023 )
Max Calories Row

Score : Burpees & Calories

Suunnittele itsellesi 3 liikettä treeniin, jossa on 1 taito-, 1 hengästyttävä- ja 1 lempiliike.

Toistot:
21-15-9

Esimerkiksi:
T2B
Viivajuoksu
Seinäpallo

PERFORMANCE
4 SETS, Rest 2:00 Between Sets
10 Toes to Bar
8 Hang Power Cleans
6 Toes to Bar
4 Power Cleans
-Rest 2:00 b/t Sets-
- Barbell increases each round: 52,5/35, 60/42,5, 70/47,5, 85/60kg

---

FITNESS
4 SETS, Rest 2:00 Between Sets
10 Kipping Knee Raise
8 Hang Power Cleans
6 Toes to Something
4 Power Cleans
- Barbell increases each round: light first round, moderate in last round

• RPE 7
• Video: https://vimeo.com/861208258?share=copy

PERFORMANCE
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk + 5-10 Toes to Bar
MIN 2 - 1 Wall Walk + 10 Hand Release Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold

---

FITNESS
EMOM x 15 MINUTES
MIN 1 - 1 Wall Walk 'Best Effort' + 5-10 Kipping Knee Straight Leg Raises
MIN 2 - 1 Wall Walk 'Best Effort' + 5-10 Push-Ups / Knee Push-Ups
MIN 3 - :45 Hollow Hold or Plank Hold

• RPE 7