8 x 20 sekuntia työtä / 10 sekuntia lepoa.

• Penkkipunnerrus (N 20kg / M 30kg)

Tankoa ei saa laskea työvaiheen aikana telineeseen.
Pienin toistomäärä jää tulokseksi.

Warm Up
2 rounds
2 min cardio (ski, row, ab)
15+15m single arm kb bottom up carry (käsi 90asteen kulmassa)
45-60s supinated grip bar hang
30-45s front leaning on low rings (punnerrus lankku pito)
30-45s hip bridges with pause at top
then start strenght part

Strenght
2 rounds (+2.5kg bp ja 1.25-2.5kg wpu) isommilla sarjapainoilla kuin edellisellä kierrolla)
5 Pause Bench Press + 5 weighted Strict Pull Up
3 Pause Bench Press + 3 weighted Strict Pull Up
1 Pause Bench Press + 1 weighted Strict Pull Up
2-3 min rest bwn sets

Set 1: 65/40%
Set 2: 75/60%
Set 3: 85/80%
Set 4: 70/45-50%
Set 5: 80/65-70%
Set 6: 90/85-90%

Metcon
Emom 6
odd : wall ball shots x 10-15 reps
even : db bench press x 10-15 reps
straight to
Emom 6
odd : db snatch x 12-16 reps
even : ring row x 12-16 reps

For time

1-2-3-4-5-6-7-8-9-10
Deadlifts @ 102.5/70kg
Handstand push-ups

Target time. < 7:00 CAP 10:00

For time

10-9-8-7-6-5-4-3-2-1
Burpee box jump overs, 24/20″
Chest-to-bar pull-ups

Target time. < 6:00 CAP 10:00

Pacing. 1) Push for big sets, but with smart breaks on the deadlift and HSPU to ensure you keep getting right back to work each time on part A, 2) Push to a threshold pace you can sustain on the burpee box jump over the whole way while keeping the chest-to-bar pull-ups unbroken as much as possible each round on part B.

Strategy. Part A is an ascending couplet of deadlifts and handstand push-ups. Plan to attack each movement in big, even unbroken sets if your capacity allows; however, be sure to take smart breaks on one or both movements as the reps increase to ensure you can keep your pace and avoid excess rest.
Part B is all about how fast a pace you can hold on your burpee box jump overs while still being able to get right to work on the chest-to-bar pull-ups and maintaining unbroken sets as much as possible. Find a good rhythm on the box and keep getting straight to work each time.

Movement options.

Deadlift → 102.5/70kg to 70/47.5kg
Handstand push-up → Standing HSPU variation of choice
Chest-to-bar pull-up → Regular pull-up

RX
7-6-5-4-3-2-1 reps for time of:
Bar muscle-ups
– Row 150 m after each round.

intermediate
7-6-5-4-3-2-1 reps for time of:
Jumping bar muscle-ups
– Row 150 m after each round.

beginner
7-6-5-4-3-2-1 reps for time of:
Foot-assisted pull-ups
Foot-assisted dips
– Row 150 m after each round.

Score:
Total time

Skill Work
Post-workout
3 sets:
25 ab-mat sit-ups

Overhead Squat 5-5-5-5

10 min to build to today's heavy 5.
--then--
3 x 5 @ 80% of today's heavy 5, go every 2 mins.

20min AMRAP YGIG

800m Soutu tai hiihto TAI 1600m pyörä
30 Boxihyppyä
30 Seinäpalloa

*Toistot saa jakaa miten vaan

5x 3min ON 1min OFF

25 KK-heilautusa
25 Istumaannnousua
25 Maastavetoa 65/45 kg
25 K2E

-Jatka siitä mihin jäit

Laji 2 0-6 min

Viestinä, molemmat tekee koko kierroksen
21 kaloria soutu
15 thruster 35/25kg
9 yleisliike tangon yli

Front squat 4x4
* -lisää painoa kierroksittain
-lepo 3-4 min
-tanko telineestä*

rx
For time with a partner:
300-cal bike or row
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

intermediate
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

beginner
For time with a partner:
200-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

Score:
Total time

Skill Work
Post-workout
Accumulate:
100 banded pull-aparts