Aikaa vastaan:

• 1000m soutu

, jonka jälkeen

5 kierrosta:

• 6 rinnalleveto & työntö (N 42,5kg / M 60kg)
• 6 bar-over-burpee

Rinnallevedot voi suorittaa myös raakana.

5 rounds:

10 sec plank hold
6 ring push ups
4 ring V-outs
[2 ring archer push ups (1 / hand )](

)

All the movements can be scaled:
-Take step to the front from below the rings (like on the video)
-Keep knees on the floor

-Archer push up can be scaled to 1. push up and then extending the arm at the bottom position of the push up. Arm can be brought as straight as possible.

Five rounds for time of:
6 Dumbbell Thrusters (55/35 lbs)
6 Strict Handstand Push-Ups
30 Double-Unders
12 Burpee Box Jump Overs (24″/20″)

For time

Buy in

• 4 x 500m (both row 2 times)

then

• 100 DB snatch 22.5kg/15kg (alternating)
• 150 Box jump 60cm/50cm
• 200 DU

Timecap: 25min

30 Bench Press (135/95#)
20 Bench Press (155/105#)
10 Bench Press (185/105#)
Rest 3:00
30 Front Squat (135/95#)
20 Front Squat (155/105#)
10 Front Squat (185/105#)
Rest 3:00
30 Deads (185/135#)
20 Deads (225/155#)
10 Deads (275/185#)

3 KIERROSTA:

Back Squat x 8 reps @ 31X1
( Pyri 60 % maanantain 21.8. Stop Squat 1RM)

Supine Ring Rows x 8 reps

Dumbbell Bench Press x 8 reps

MERKKAA TAKAKYYKYN KILOT.

Max weighted 10 sec L-sit hold

For time:

10 Cluster (40/30 kg)
100 DU
9 Cluster
90 DU
8 Cluster
80 DU
7 Cluster
70 DU
6 Cluster
60 DU
5 Cluster
50 DU
4 Cluster
40 DU
3 Cluster
30 DU
2 Cluster
20 DU
1 Cluster
10 DU

Teams of two. Each team needs rack/barbell. Bench. Box. (2) DB (10-30's)
Work together and BOTH complete these mini-strength challenges. See how far you can get. Cannot move ahead until all reps complete. Set up/tidy equipment in proper arrangement each time you move ahead.

All circuits are 4 sets of 5-10-15-5. Go!

A) BB Thruster (45/95) (chunk them out, rack and rest when you have to)
Nordic Curl (hook heels, knee on bench lower onto box)
Side Plank Leg Lifts L/R

B) BB Bench Press (55-155) (lower racks, slide bench under)
(2) DB Box Step Up (10-30lbs) (total reps, not per leg)

C) BB Row (45-115)
DB Snatch per arm (10-30lbs)

D) BB Floor Wipers L/R (rack bar on lowest hole - keep bar against rack, floating just above hooks when doing exercise) (65-135lbs)
Jumping Chest to Bar Pull-ups (use benches inside racks)

E) Bonus
100 Hollow Rocks
20/ Beast to Front Step
20/ SIde kick throughs.

Metcon:
50 thrusters for time 40/30
EMOM: 3 burpees over bar (starting with burpees)