4-5 rounds:
2 Kipping pull-ups
4 T2B
6 K2E
8 High box jumps 80/60cm
10 Hollow rocks
20 Good mornings (choose weight)

Go unbroken with pull-ups, t2b and k2e.

Split Squat
3x6+6, Tempo 3010
Rest 2min

With partner AMRAP 15 min of:

250/200 m row
24 Air squats
12 DB push press

*You go, I go. Choose a challenging weight for push press.

5x Every 2min.:
1 Power snatch
1 Hang Squat snatch
1 OHS

• Build to a heavy set.

Kaverin kanssa vuorotellen, liikkeet ja toistot voi tehdä missä järjestyksessä vain.

200 DU / SU
200 abmat situps
150 askelkyykkyä
150 leuanvetoa / rengassoutua
100 boxin yli askellusta
100 etunojapunnerrusta, skaalaus boxille
50 boxihyppy
50 burpee

Yhteensä pitäisi siis saada tehtyä 1000 repsiä!

TC 75 min

3 Rounds, for reps
1min ME Thrusters 42,5/30kg
20sec Rest
1min ME Power Cleans 42,5/30kg
20sec Rest
1min ME Box Jump Overs
20sec Rest
1min ME Handstand Walk
20sec Rest
1min ME Cal. AssaultBike or. BikeErg

Rest 100sec before next round (20sec + 1min + 20sec)

Lämmittely:
10 x takakyykky
10 x pystypunnerrus
10 x etukyykky
10 x raakarive riipusta
10 x vauhtipunnerrus
10 x tempausveto
10 x korkea tempausveto
10 x raakatempaus
10 x valakyykky

Tempausveto + korkea tempausveto

1+1x75%, 1+1x80%, 1+1x85%, 1+1x90%, 1+1x95%, 1+1x100%, 1+1x105%

Tempaus polvelta + polven alta

2x(1+1)x75%, 2x(1+1)x80% 2x(1+1)x85%, 2x(1+1)x90%

Raakatempaus (2 sek. pito kiinniotossa)

6x2x65-80%

Accessory:

3 x 10 niskasta tempaus otteella pystypunnerrus
3 x 20 jalannosto penkillä

(A)
Tall cleans 15 to 20 minutes. Easy weight
(B)
EMOM 12
Squat clean every 30 seconds ~50%
(C)
Clean pulls 6 x 2 @95-110%

"Singled Out"
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

Kilos:
Wallball: 9/6
Dumbbell: 22.5/15

30min of
”I Go, You Go”

15/12 Cals
15-20 reps of *
5-10 reps of **

Choose One movement each round of the following from * and **

*
Wall Balls
Box Jump Overs
DB Snatches
KB Swings

**
DB Thrusters
Devils Press
Biceps Curls
Burpees