5 parts today

1) Max Broad Jump x 3 Attempts

2) Max Burpees in 2 Minutes

3) Max Air Squats in 2 Minutes

4) Max Push-ups in 2 Minutes

5) AMRAP 8 with a partner of:
5 Calorie Bike/Row/Ski
5 Power Snatch @42.5/30kg
5 Overhead Squat @ 42.5/30kg
*1 Athlete Completes a full round at a time.

For time:
25 Walking Lunges
20 Pull-Ups
50 Box Jumps 60/50 cm
20 DU
25 Ring Dips
20 K2E
30 KB Swings 32/24 kg
30 Sit-Ups
20 Dumbbell Hang Squat Cleans 16/12 kg
25 Back Extensions
30 Wall Balls 9/6 kg
3 Rope Climbs 15ft (4,6m)

Turkish Get UP complex

5x 1/1
- do one shoulder press in each position
- add weight each set if form is good

Tempaus 2@70%, 1@75%, 1@80%, 3@85%

Rive +työntö 1+1@70%, 1+1@75% 1+1@80%

Työntöveto 2@90%, 2x2@95%

Takakyykky 3@70%, 2@80%, 2x2@85%

Clean Pull + Squat Clean. Every 60-90sec

Set 1-3@76-80%
Set 4-6@80-84%
Set 7-9@84-88%

Raakatempaus + tempaus polvelta
7x70%-nousu raaka max

Snatch Drop ponnistus kulmasta + snatch balance, niin ylös kuin Droppi onnistuu

Te-otteella maastaveto tanko liikkuu kokoajan

5x8@75-90% Te

Tempausveto + raakarinnalleveto + raaka työntö suoraan samasta vaudista kuin rinnallevedon kääntö

7 x (1+1+1) 70-90 % tempauksesta

Työntö telineiltä, 3 sek pause yläasennossa

7x2@70-80%

Vauhtipunnerrus + työntö, suoraan alastiputuksesta

6x1+1@60-70% työnnostä

In 30 minutes in teams of 2 complete:
150 Wallballs (20/14)
150 Burpees
Then with the remaining time: Max Distance Farmer Carry (32/24kg)

• This workout can be done however needed ie. split into rounds.
• Rx+: Heavy Farmer Handles for farmer carry

Strict Pull-ups: 3 x submax: Rest 2:00 between sets
Set 1: Wide Grip, Pronated
Set 2: Shoulder Width Grip, Supinated Grip
Set 3: Close Grip Supinated Grip

Scale with self- or partner-assisted
'Submax' means 1-2 reps short of failure, without losing form

Snatch 3 reps (drop and go), Every 90-120sec

Set 1&2@68-72%
Set 3&4@72-76%
Set 5&6@76-80%