For time:

100 Pull Up´s
100 Push Up´s
100 Sit Up´s
100 Air Squat´s

CONDITIONING
“Hour with the bar” 60min EMOM:

1-10min: 5 Power Snatch + 5 TTB
10-20min: 5 OHS + 5 Box Jump
20-30min: 5 Front Squat + 5 Bar over Burpee
30-40min: 5 Push Press + 5 Back Squat
40-50min: 5 Power Clean + 5 HSPU
50-60min: 5 Thruster + 5 C2B

Overall RPE 4, not all out but the last 10mins can be a bit spicy.

Every minute on the minute do 5+5 on the same minute.

Tip: take one minute completely for rest if needed. You should have around 30sec rest on each minute

Loadings:
Rxd: 40/30kg
Masters: 30/25kg and Pull-Ups
Elite: 50/35kg

Tailoring Options:
Decrease loading
Do 3+3 reps
C2B→ Pull-Up

Takakyykky 2,2,2,2,2

nousevilla painoilla
2 min tauot.

Front Squat 6 x 4

Perform one AMRAP:

1) Kipping T2B
2) Kipping K2E
3) Kipping Leg Raise
3) Knee Raise

Four sets of three reps

10:00–15:00 “Complex stuff”

Etsikää kummallekin viiden minuutin aikana maksimipaino kompleksille:

1 DEADLIFT +
1 POWER CLEAN (touch ‘n’ go) +
1 FRONT SQUAT +
1 SHOULDER TO OVERHEAD

Käyttäkää kahta tankoa. Voitte tehdä yrityksiä samaan aikaan.

Parin tulos on molempien kisaajien parhaan hyväksytyn kompleksin kilot yhteenlaskettuna.

Find your ten rep max

Tall clean 3x3

3x10 Deadlift