B.
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean
Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell, perform 5 push-ups and rest as needed; then perform 2 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; then perform 3 Hang Power Cleans, drop the bar, perform 5 push-ups and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Pistols x 20 reps (or pistol progressions x 4-6 reps each leg)
Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand Progression x 45-60 seconds)
Station 3 – L-Pull-Ups x 6-8 reps @ 21X1 (or L-sit progressions and strict supinated-grip pull-ups)

B.
Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

• OR -

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Strength

EMOM for 20min

ODD min: 3 Touch and go snatches at 70% 1RM
EVEN min: Burpees

Novice: 3 burpees
Intermediate: 6 burpees
Advanced: 9 burpees

4-5 RFQ:

12 x KB's clean and jerk
24 x Sit ups
24 x Lunges steps with KB's
12 x Hoover + hand steps

Extended Plank Hold x 30sec
Hollow Body Bridge x 45sec
TRX Side Knee Tuck x 10/side
Dead Bug x 10/side (don't rush!)

12 min AMRAP
15min

Intervalli 30 min
(minuutista tulisi aina jäädä n.30 sec lepoa)

1.min askelkyykkyhypyt tangolla x20
2.min wallball x15
3.min ttb x10

OH Press
Warm up set 1 x 8 superset with wall arm slides
Warm up set 1 x 5 superset dislocates

Work sets 3 x 3 - work up to heavy triple
superset with

Band Pull Through 3 x 15

Bird dog Airplane 3 x 6/

3.5 minute work sets
20 min

1. Medicine Ball Cleans (or slam ball)

1. Tuck jumps

2. Abmat situp

3. DB Push Press

4. Alternating rope waves (hold low squat position)

5. Wall Runs

work : transition time
round 1 20:10 [1 min rest]
round 2 30:30 [1 min rest]
round 3 40:20 [done]

17 min circuit
20 min

B.

Four sets of 3-minute sprints of either:

“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

• OR -

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups

Perform as many rounds and reps as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

A.
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 2 reps @ 75%
*Set 3 – 1 reps @ 80%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 3 reps @ as heavy as possible
Rest 2 minutes between sets.