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9-12

Workout 1;

250 wall balls
150 Cal Row
TC 10 Mins
Split as needed ( row and wall ball at same time) working ygig rotate as you wish until WB and row cals are completed.
Score is time, any additional reps added to TC 10 Mins

Workout 2: Clean 1RM
7 Mins to establish 1RM clean FF
1 Min transition
7 Mins to establish 1RM clean MM
15 Mins TC: score is total kg

Workout 3:
20 burpee over DB facing
20 DB ground to overhead (22.5/2x15/10kg)
10 Bar MU/15 kipping pull up/ 20 jump c2b / 20 jump pull ups.
Relay format any order but switch after last rep.
Into;
50 sync lunges (22.5/2x15/10kg)
50 sync stoh (22.5/2x15kg/10kg
50 synchro squats (22.5/2x15kg/10kg

TC 16 Mins

Times
Event 1
Heat 1 9:30
Heat 2 9:50

Event 2
Heat 1 10:15
Heat 2 10:40

Event 3
Heat 1 11:15
Heat 2 11:35

Post how it went 😍

Pystypunnerrus 5x8x40%

Yhden käden kulmasoutu 3x10/käsi

Kapea penkki 15x40%, 12x50%, 60x amrap

Blackburns 3 kierrosta

Kiertäjät @ band-pull-aparts 4x20
-2 sarjaa kämmenet ylöspäin, 2 alaspäin

Vasarakääntö 3x20
-samaan tahtiin

30min
”I Go, You Go”

Mix 20-30reps anyhow and switch🥳

FOR TIME
2-4-6-4-2
Hang Squat Snatch @52/35kg
25-50-75-50-25
Double Unders

Timecap : 12 mins

3 sets, each set for time:
3 rounds of:
10 Power Cleans 42/30kg
10 Burpees
- Rest 3 mins between each set.

A) Snatch
Build up to heavy 3 reps in 10min

B) Every 90s for 3 rounds
1 snatch + 2 overhead squat @90-100% H3

C) 3 rounds
3 snatch pull @100-110% 1RM
3 high box jump
Rest 1,5-2min

5 reps @60%
5 reps @70%
max reps @80%
rest 2-3 min bwn sets

AMRAP 30 with a partner:
2 x Stairs
40 Wallballs
30 Russian Swings @32/24kg
20 each side Renegade Rows

-Goal: Split work evenly

Cool down
2:00 light cardio
1:00 deep squat hold
2:00 hamstring strech (R/L)
2:00 banded bully (R/L)

Turkish get ups 5+5/4+4/3+3/2+2/1+1