RX
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)

INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.25 x bodyweight)
Bench press (.75 x bodyweight)
Squat clean (0.5 x bodyweight)

BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Deadlift (29/43 kg)
Bench press (25/34 kg)
Squat clean (15/20 kg)

Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Scaled WOD
20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold

Strenght
2 Sets
8 Front Squat @55-65%
rest 2-3 min
6 Front Squat @65-75%
rest 2-3 min
4 Front Squat @75-85%
rest 2-3 min

Metcon
2 sets
12/15 calories rowing or 9/12 calories air bike
12-16 double db walking lunges
16-20 double db deadlifts
12/15 calories rowing or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round

For time :

Run 800m
50 Pull-Ups
100 Push-Ups
150 Air Squats
Run 800m

No Time Cap

Tempauskompleksi

1 maasta 1 polven alta
(Raaka tai kyykkyyn, oman maun mukaan)

Nousu mukavaan tai max out!

4 x e3:30m:
3 front squat @ RIR 1-2
5 DDB resisted jumps
resisted jumps:

EMOM x 15 MINUTES (5 sets)
MIN 1&2 - AMRAP of...
7 Up-down
5 Strict Handstand Push-Ups
3 Front Squats from floor @70/47kg
MIN 3 - Rest

Pick up where you left off at the beginning of each AMRAP.
HSPU Option 1: Pike Push-Up. 2: box HSPU , Option 3: push up

For 3 sets:
In 4 mins do:
80 Double Unders / 120 single under
then in the remaining time, AMRAP of:
10 Dumbbell Lunges, 2x22.5/15 kg
10 Hand Release Push-ups

Rest 2 mins between each set.

Bench Press 5-3-3-3

Build to heavy 5 in 10 mins
--then--
3 x 3 @ 80-90%, every 2 mins

Warm Up
2 min of each cardio machine
then 2 rounds
3 inch worm + push ups
3+3 lunge elbow strech
6 burpees
6 db snatch + 6 db goblet squats

Workout
3 Sets
12/15 Calorie Row
7 burpee box jump, step down

3 sets
12/15 calories ski
8-12 db snatches @15/22.5kg

3 sets
9/12 calories air bike
7 front squats @2xkettlebells

alt time full set with partner, 3 times per set, time target per set is sub 1.5 min
after doing 3 sets one movement pair, rest 2-3 min and change to next one.