Aikaa vastaan YGIG

1600m Koneella
80 Seinäpalloa
800m Koneella
60 Seinäpalloa
400m Koneella
40 Seinäpalloa

TC: 30min

20 rounds for time:

• 5 push-ups
• 5 squats
• 5 sit-ups

4 rep max for push jerk

Swim 1 km.

RX
On an 18:00 clock:
9-15-21 reps for time of:
Pull-ups
Thrusters (29/43 kg)

In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.

INTERMEDIATE
On an 18:00 clock:
For time:
9-12-15
Pull-ups
9-15-21
Thrusters (25/34 kg)

In the remaining time:
Build to a heavy single thruster
– Take the bar from the floor.

BEGINNER
On an 18:00 clock:
9-12-15 reps for time of:
Jumping pull-ups
Thrusters (15/20 kg)

Every :90 for the remaining time:
2 thrusters
– Practice mechanics with slightly heavier than workout load.
– Take the bar from the floor.

WU: AMRAP 10:
45s erg
8+8 1-hand banded row
5+5 DB oh lunge
10 scorpion alt.
5 scap pushup + pushup

3 sets:
3 OHS w/ pause @60-70% 1RM Overhead Squat
- Pause 3sec at bottom
- Rest 2min btw sets

Seated shoulder press 3x6

AMRAP 11

Bike 8/6 Calories
10 Bench Press 60/42,5 kg

IGYG

A) Power snatch + overhead squat
6 x 3+3 x 70-80% / go every 3 minutes

B) 4 rounds for quality
2+2 dumbbell Turkish get-ups 22,5/15kg
8 strict pull-ups