RX
"OPEN 12.3"
AMRAP x 18 MINUTES
15 Box Jumps (60/50cm)
12 Push Press (52/35kg)
9 Toes to Bar

Goal : 7+ rounds

Worldwide official top Score in 2012 : 531 reps ( 14rounds + 27 reps) by Rich Froning

SCALED
"OPEN 12.3 (ADJUSTED)"*
AMRAP x 18 MINUTES
15 Box Jumps @ low or Step Ups
12 Push Press @ (35/25kg)
9 Knees to Chest
RPE 8

OPTIONAL COOL DOWN
:30/:30 Calf Smash on Roller
:30/:30 L-Position Pec Stretch on Rig or Wall*
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-
*Place elbow/forearm on a door frame or post on the rig. Lean forward while keeping core tight and back flat.

Aikaa vastaan:
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power clean
Abmat

EMOM x 30
1) machine
2) 30 DU + s.a devils press
3) rest

29min amrap (parin kanssa):

5 kierrosta:

• 1.min wall-ball 3m (N 6kg / M 9kg)
• 2.min toes-to-bar
• 3.min boksihyppy (N 50cm / M 60cm)
• 4.min push press (N 25kg / M 35kg)
• 5.min soutu (cal)
• 6.min lepo

Vuorotellen. Vaihdot 30sek välein.

Warm Up
2 rounds
2 min cardio
10 Romanian deadlifts
5-7 hang muscle clean + press / hang power clean + push press 2nd round
5-7 pause front squat, fast up
20 weighted deadbugs

Strenght
Power Clean + Push Jerk 7x2+2 reps @60-80% of 1rm pc&pj
rest 1.5-2.5 min
Weighted Step Back Lunges 3x6+6 reps@build in weights, keep control
or
Sledge Push 3x20m, use moderate to -> mod/heavy load and strong pushing/fast walk.
rest 2-2.5 min bwn sets

Metcon
3-4 sets
45 seconds of mod to fast air bike (20 min pr pace down to 5 min pr pace)
perform 1 unbroken set of wall ball shots after cardio.
alt time full round with partner

Warm up:
1 x 10 Kepin pyöritykset vastamakuulta
1 x 10 Prone lying stick lift
1 x 10 Prone stick press
1 x 10 Scap push up
1 x 10 Plank shoulder taps

1. Hollow asento maassa
2. HS hold face to wall
3. HS shoulder taps face to wall or feet on the box
4. Kick up to HS + hold/shoulder taps
5. Free hs hold/walk with partner
6. Free hs hold/walk

RX
EVERY 3:00 x 4 SETS
35 Double Unders*
7 DB Front Rack Lunge-Lunge-Squat (2x22.5/15)
35 Double Unders
-Rest with Time Remaining-
*Option for 25 Crossover Single Unders.
RPE 8
(Score is Slowest Set)

SCALED
EVERY 3:00 x 4 SETS
60 Single Unders
7 DB Front Rack Lunge-Lunge-Squat (2x15/10)
60 Single Unders
-Rest with Time Remaining-
(Score is Slowest Set)

Facepulls 5x20

Penkki 5x10x60%

Penkki käsipainoilla 2x15-20

Ojentajat kumpparilla 5x20

Vipunostot taakse 5x20

Jefferson curl 3x10

Kyykky 5x10x60%

Yhden käden kulmasoutu 3x8-15 / käsi

Sivutaivutus 3x20 / puoli

3 x 2 Snatch no feet (75%1 RM)