In 10:00 or less:
Build to a Heavy Set of 8 Deadlifts

WEIGHTLIFTING

Clean Pull 3x3@ RPE 4 to 4+

Rest as needed, use straps if needed.

Optional Accessory:

CONDITIONING

15-12-9 Double KBS (eyelevel)
45-36-27 DU

RPE 3 to 4

Target: KBS unbroken

"Holleyman"

30 rounds for time of:
5 Wall ball shots, 9/6kg
3 Handstand push-ups
1 Power clean @ 100/70kg
Timecap: 35mins

A) 3x
3min ON/2min OFF
AMRAP of
12 Wall Balls
9 KB Swings (heavy)
6 Burpees

B) 3x
3min ON/2min OFF
2 Rounds of CINDY
+
Max Cal. on a machine

C) 3x
3min ON/2min OFF
AMRAP of
30 Double Unders
15 Situps
10 High Box Jump Overs

1) Close Grip Floor Press: 8-6-4-2. Rest 90s.
- add weight each set building to a challenging double.
.
.
2) Ring Pull-ups: 4 x 5. Rest 60s.
– Options: add weight, Bodyweight, Partner Assisted
.
.
3a) Barbell Rows: 4 x 10. Rest 30s.
3b) Banded Triceps Pushdowns: 4 x 15. Rest 30s.
.
.
4) Lateral Raises: 3 x 15. Rest 60s.
- With DBs or Plates

Front squat 5x3
Floor press 4x10

Du´s & Pull-ups

For time:

60-40-20 DU
30-20-10 Pull-ups

TC: 6 min

20 minuutin amrap
20/16 kaloria soutua
16 käsipainotempausta
10 käsilläseisontapunnerrusta

Painot ja skaalaukset:
Yleinen sarja, masters 35+ ja 40+
22kg / 15kg
Masters 45+
22kg / 15kg
Masters 45+ naiset 8 käsilläseisontapunnerrusta
Masters 50+
15kg / 10kg
Käsilläseisontapunnerrus -> Punnerrus

Osa A:
3x
20 Bar over burpee
60 Tuplanaruhyppy

Osa B:
Maastaveto 1RM
Time cap 10min

Masters 50+
Osa A:
20 bar over burpee
30 tuplanaruhyppy