For time:
3 Burpees
6 Handstand Pushups
9 Toes-to-bar
12 DB/KB Snatches
15 Box Jumps
18 KB Swing
21 HR Pushups
24 Wall Balls
27 Ring Rows
30 Cals.

*Add one movement each round
3 + 3+6 + 3+6+9 ......

Air squat, KBS, Strict pull-up

For time of:

80 Air squat
40 KBS 24/16kg
20 Strict pull-ups
60 Air squats
30 KBS 24/16 kg
15 Strict pull-ups
40 Air squats
20 KBS 24/16 kg
10 Strict pull-ups
20 Air squats
10 KBS 24/16 kg
5 Strict pull-ups

TC: 25 min

Do one or two of these (1-8) in following order:

Explosive Strength: Standing Vertical Box Jump

Explosive Strength: Snatch 1RM
Explosive Strength: Clean & Jerk 1RM
Maximal Strength: CrossFit Total ( Back Squat 1RM, Shoulder Press 1RM, Deadlift 1RM)
Aerobic Capacity: 2000m Row
Strength Endurance: Fran
Anaerobic Capacity: 500m Row

8x
Start New Every 4th Minute

Alt.

A) 20/15 Cal Row
16 DB Snatches
8 Burpee Box Jump Overs

B) 20/15 Cal Bike/Assault Bike
16 Wall Balls
8 Biceps Curl + Press

Kozma Ati presents - "Fivestrokes"
With a partner!
Split as you wish!

Buy in : 1000 m row
then 4 rounds
10 bar muscle up (scaled : 10 C2b/ pull up)
15 partner DL @160/130kg
20 GTOH @60/42,5kg
25 box jump
30 wall ball
Buy out : 1000 m row

Timecap: 40 mins

Kipping pull-ups

5 sets for quality

2 kip swing + 1 pull-up+ 2 kip swing

Pyri linkittämään harjoituksessa kaikki liikkeet yhteen.

Deficit Pushups
3x8, 3 RIR, Tempo 2010, Rest 90s

Ring Dip Progressions
3x6, 3 RIR, Tempo 2010, Rest 90s

A. (0:00-20:00)
2 rds:
60s. Row / Bike
6-8 Ring rows
6-8 Devils Press (w/ db's)

Mobility 1:
- Lunge complex: 2x 60s.
- Shoulder pump: 2x20s.

2 rds:
4-8 Deadlift (w/ barbell)
4-8 HSPU
10-20 DU's

Mobility 2:
- Couch stretch: 2x20s.
- Pigeon stretch: 2x20s.
- Lats stretch: 2x20s.

Work on:
Pull up / Shoulder press

B. (20:00-35:00)
4 rounds:
Weighted / Strict Pull up: 6-8
Rest 1min...
Shoulders press: 6-8
Rest 1min...

• @65-75%

(35:00-40:00)
Work on: Deadlift / HSPU / DU's

C. (40:00-60:00)
3 rds for time:
21-15-9 Deadlift (100/70kg)
21-15-9 HSPU
35 DU's

Masters: 80/55kg
Scaled: 60/40kg

(Time cap: 10min.)

Optional Accessory
CONDITIONING

Airbike Intervals

E2MOM x5
15sec RPE 4-5, remaining time RPE 2-3