12 Min EMOM
1. 30 Secs chin above bar hold (Pull up grip)
2. 30 secs handstand hold
3. 30 secs hollow hold

4x
5/leg Front Rack Reverse Lunges

3RFT:
30 Wallballs 20/14p
30 SDLHP 35/25kg
30 Box Jumps 20"
30 Push Press 35/25kg
30 Cal Row
30 Push-ups
10 Body Weight Back Squat

TC 42

Back Squat
- 5 x 3, V1-2, 3-4"
- 3 Sec Down

5 kierrosta:

5-10 hollowrocks
5-10 archrocks
10 kip swing
5-10 kippping leg raises/T2B

For time:

21-15-9

OHS 50/35
bar facing burpees
kipping HSPU

Timecap 12 min.

Parin kanssa 3 x 7 AMRAP

1: 30 T2B + 30 thrusters 30/20 + 30 wall balls
2: 20 T2B + 20 power snatches 40/30 + 20 wall balls
3: 10 T2B + 10 C&J 60/40 + 10 wall balls

Lepää 3 min intervallien välissä. Tulos on yhteenlasketut toistot.

Picking points
*in teams of 3-4

0:00-07:00
Machines (2 machines per team)
07:00-14:00
Pulling
14:00-21:00
Pushing
21:00-28:00
Squatting
28:00-35:00
Machines (2 machines per team)

POINTS
Machines:
1 calorie = 1 point

Pulling:
1 Bar muscle up = 5 points
1 c2b pull up = 3 points
1 pull ups = 2 points
1 ring row = 1 point

Pushing:
Strict hand stand push up = 4 points
Hand release push up = 2 points
Box push up = 1 point

Squatting:
Pistol squat = 3 points
Air squat = 1 point

*The goal in this workout is to pick as many points as possible for your team. Count and mark the REPS while working, write the movements down and draw a line after a rep. Point counting in the end of the workout together.
*In the machine parts 2 people can work at the same time but in other parts one works at a time.
*You can mix up movements as you like.

power clean and push jerk
8 x (1 + 2)

• add weight until heavy

Back Squat

Build in 17 minutes heavy set of 8
Rest 2:30
Back Off sets 2 x 6-8 @ 75 - 85% of 8 OTD. Send off 2:30