3 rounds

10 wall balls 9kg/6kg

10 burpee pull ups

10 kb swings 32kg/20kg

10 behind the neck press, sitting 40kg/25kg

EMOM 20
1: 0:45s of rowing*
2: 1 rope climb + 5-10 pull ups
3: 0:45s of burpees**
4: 5 HSPU + 5-10 push ups
5: Rest

Clean and Jerk
A. Doubles at 60, 70, 75 and 80%
B. Single at 85%, then build to a heavy for the day (NOT max)

Condtioning
30 CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Metcon/*Metcon-comp(15)
12 rounds
3 pull ups/*2 muscle ups
100m run

gym goat(7)

Finisher
2 min hip opener
2 min sh distraction
50 v-ups

Vauhditon pituushyppy:
Erinomaisen tulosraja (PV):
20-24 25-29 30-34 35-39 40-44 45-49 50-
Miehet 270 260 250 240 230 220 210
Naiset 220 210 200 190 180 170 160

3 yrityskertaa. Tasajalkaponnistus.
Hyvät lämmöt ja venytykset alle ennen yritystä!! Tulosrajat koutsilla mukana.

3 x 10 reps/leg

Use dumbbells for added weight

Weighted dip 5x5x70%

PARTNER WORKOUT - 3 Rounds For Time of:

• 25 Burpee Box Jumps @ 24/20 in.
• 50 Pull-Ups
• 75 Wall Balls

*One person works at a time and reps are split as needed between partners.

AMRAP 7 min

7 KB swings
7 Toes-To-Bar