Kyykky 5x3x80%

Kapea penkki 3x6x65-75%
-stopeilla

Rive riipusta 5x8
-raskas

TAI JOS TEKNIIKKA TÄYSIN HUKASSA

Pystysoutu 5x8-15

Ojentajat niskan takaa 5x12-20

AMRAP 10
5/4 Cal Bike/Row
6 Burpees
8 each Renegade Rows (50/35#)
– Goal: Challenging effort

Rx+: (27,5kg/45#) (Calorie Ski)

Rx
1600m run

10 rounds:

10 Pull-up
20 Push-up
30 Air squat

Then 1600m run

Cap 75min

Rx-
1600m run

20 rounds:
5 pull up
10 push up
15 air squat

1600 m run

Rx+
1600m run

100 pull up
200 push up
300 air squat

1600m run

DB squat w/2x22.5 /15kg
10 DB Facing Burpee

EMOM 36

Minute 1 : 12/9 Cal Echo Bike
Minute 2 : 10 Dumbbell Snatch 22,5/15kg, alternating
Minute 3 : Row 12/9 Calories
Minute 4 : 10m Handstand Walk
Minute 5 : 2 Rope Climb
Minute 6 : Rest

Skill training for 15-20min
- Only for 1-2 skills

Advanced:

Every 2min for 12min:
2 Bar muscle ups

or

EMOM 10:
1 BMU

For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

W: 65 lb, then 75 lb, then 85 lb
M: 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

Find max weight in 5 sets/ bodyweight/ band/ 5 x 1 negative dip (lowering 3-5sec)
- rest 90sec

For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift 70/50kg
1 Toes to Bar
200/150 Meter Row
2 Deadlifts 70/50kg
2 Toes to Bar
...
200/150 Meter Row
10 Deadlifts (155/105)
10 Toes to Bar

5 Sets of 3

*Score = Lowest weight used