Penkki 3x3x90%
Kapea penkki 3x8-12
Kohautukset tangolla 100 toistoa
"Blackburns´it" 2-3 sarjaa

For time in teams of 3. 1:2 work to rest
2 rounds each:
10/8cal Assault bike
10 Snatches 30/25kg
10/8cal AB
10 Snatches 40/30kg

Then

2 rounds each:
10/8cal Row
10 T2B
10/8cal Row
10 T2B

Then

2 rounds each:
10/8cal Ski
15 WB
10/8cal Ski
15 WB

One athlete completes 1 round while 2 are resting. This is supposed to be fast! You get a lot of rest, so when you are working make it count! Get your heartrate up and blood going!!! 💪🏼

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 lunges
5 walkouts

Metcon/*Rx(21)
50 box step/*jump overs 24/20
100m run
40 oh walking lunge 35/25-*45/35
100m run
30 hspu(mod as needed)
100m run
20 rr/jpu/pu/c2b/*10 bmu
100m run
10 ft squat 135/95-*185/125

ft squat(10)
5x2-climb start around 60%.
-on the two min

goat work(10)

Finisher
2 min hip opener
2 min lax ball smash
1 min sh distraction
50 bfsu
50 temp tantrum

15min AMRAP

30 Du
2, ,4, 6... Wall Balls
30 Du
2, 4, 6... Burpees

-Rest 5min-

15min AMRAP

30 Du
2, ,4 ,6... Push Ups
30 Du
2, 4, 6... V-Ups

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
4 pull ups
6 thrusters
8 jing

Metcon/*Rx(25)
2rds
200m run
25 thrusters 75/55-*95/65
200m run
5 *rope climbs/mod as needed
200m run
25 shoulder to overhead 75/55-*95/65
200m run
10 ring row/pull up/*c2b/*5 mu

@31:00
bk squat
4x2-start around 70-75% of 1rm(12)

Finisher
60 rtw
30 sec v sit
30 w raise
30 sec mod y iso hold
2 min samson stretch

For time:
800m Run
70 Abmat SU
800m Run
60 HR push-ups
800m Run
50 KBS 24/16kg
800m Run
40 Burpees
800m Run
30 Double DB Box over step ups 60/50cm
800m Run

Use 15/10kg dumbbells

"Lumberjack 20"

20 Deadlifts 120kg/80kg
Run 400m
20 KB swings 32kg/24kg
Run 400m
20 Overhead Squats 50kg/35kg
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps
Run 400m
20 DB Squat Cleans 22,5kg/15kg
Run 400m

Timecap: 30mins

For time:

• 50 handstand push-ups
• 50 toes-to-bars
• 50-cal. bike
• 50 dumbbell box step-overs
• 50-ft. right-arm dumbbell overhead lunge
• 50-ft. left-arm dumbbell overhead lunge

Men 70-lb. dumbbells, 24-in. box
Women 50-lb. dumbbells, 20-in. box

Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
10 walking ft kick
8 sl dl
6 deadlift
4 hang clean
2 jerk

Metcon/*Rx(23)
amrap 3
cleans 155/85-*205/115
rest 2 min

amrap 3
singles /*du's
rest 2 mins

amrap 3
max rep hrpu/*hspu
rest 2 min

amrap 3
kbs 53/35-*70/53
rest 2 min

400m run for time
0:00-1:37 +6
1:38-1:49 +4
1:50-2:11 +3
2:12+ +2

score = total reps

at the 28:00 min mark

otm 8
clean and jerk-climb to hvy

Finisher
100 cross crunch
30 cuff iso
1 min sh distraction
1 min hamstring stretch per

Parin kanssa:

Amrap 15
20 Deadlifts 70/100kg

40 Power Cleans 45/65kg

60 Wallball

80 USA Swings 24/32kg

100 Double unders

-Jos 100 du tulee valmiiksi, jatketaan 80 swing, 60 wb jne.. jos 20 dl tulee valmiiksi, jatketaan taas 40 pc jne.