Start up
stretch for 4 mins

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

3rds(8)
10 jax
10 squats
10 superman

Metcon/*Rx(14)
4rds
12 wallballs 16-12/*20-14
12 pull ups/*c2b
12 mbsu 16/12-*20/14
or
Redo
18.3

box squat(15)
5x3 climbing

Finisher
2 min quad stretch
2 min sh distraction
100 knee tap crunch

Metcon For Time (teams of 2)

50 Walking Lunges
40 Pull-Ups
100 Box Jumps 51 cm
40 Double-Unders
50 Ring Dips
40 Knees-to-Elbows
60 Kettlebell Swings 32/24 kg
60 Sit-Ups
40 MedBall Cleans 9/6 kg
50 Back Extensions
60 Wall Ball Shots 9/6 kg

Mixed intervals

4x
1 min row for cal
1 min rest
1 min maxrep KB-swings
1 min rest

• 5 min rest

4x
1 min row for cal
1 min rest
1 min maxrep KB-swings
1 min rest

---

Count all reps

Barbell Cycling:

3 rounds

E2MOM: 9 Power Clean TnG, AHAFA

E2MOM: 9 Push Jerk TnG, AHAFA

E2MOM: 9 Power Clean + Push Jerk Tng, AHAFA

Every 2nd minute on the minute. First do 9 Power Cleans, then rest the remaining time from 2min. Then 9 Push Jerk...Total of three rounds. Pick a weight you can be efficient. Move well and breathe. Bar from the ground.

For time

Run 400 Meters (8 Rounds)
30 Toes to Bar
Run 300 Meters (6 Rounds)
30 Toes to Bar
Run 200 Meters (4 Rounds)

Treenin alkuun otetaan Toes to Bar - tekniikkaa, tämän For Time osion voi halutessaan tehä T2B - harjoitteilla mikäli tekniikka tai ruoto ei vielä taivu tuohon 30 x T2B !!! :)

3 Rounds of In 5:00 Window:
Row 500 Meters
Remaining time
Max Rounds of:
20 DB Renegade Rows
10 Ball Slams
Rest 2:00

*Alternate Options: Rowing = 400m Run, 90s Bike or Ski Erg or 90s Single Unders
Slamballs = sledgehammer Tire Strikes, Hollow Rocks

EMOM25:
A) 6 HSPU
B) 8 C2B
C) 10 T2B
D) 20 DU
E) Rest

So this is a total of 5 rounds. Alternate btw a, b, c, d and e. After each 5min round, increase the number of reps by 2, except DU. So that the last round will look like this:

A) 14 HSPU
B) 16 C2B
C) 18 T2B
D) 20 DU
E) Rest

Scale the reps and movements according to your skill if needed, but keep the rep scheme similar!!!

HSPU->DB push press
C2B->Pull-ups or Ring rows
T2B->Hanging leg raises or V-ups

AMRAP 4
21-15-9
thrusters 35/25kg
bar over burpees
*rest remaing time
rest 1 min
AMRAP 4
21-15-9
thrusters 35/25kg
bar over burpees
*rest remaining time
rest 2 min
AMRAP 4
21-15-9
thrusters 35/25kg
bar over burpees
*rest remaining time
rest 3 min
AMRAP 4
21-15-9
thrusters 35/25kg
bar over burpees
GOAL is 360 reps.

Jokainen setti allout! Oksentaminen sallittu, polviin nojailu ei. Kilpailija lepää selkä suorana. Samat kuormat kaikilla. Jos meinaatte ehtiä tekee neljään minuuttiin niin thrusterit UB ja tangon yli mennään kovaa.
Tämä on siis testi, katsotaan sit syksyllä onko tullut kehitystä. Älkääkä masentuko jos ette saa 360 toistoa. (lääkispojatkaan ei päässy kukaan).
Treenin mukainen alkulämmittely, eli sykkeet tappiin jo lämmöissä, muttei kauaa.

Tulos kokonaistoistomäärä.

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

2rds(8)
30 heels to rear
20 walking ft kick
10 squats

Metcon/*Rx(19)
2rds
27 *bbjo/step 24/20
54 abmat sit-ups
27 cal row/airdyne

db strict press(8)
3x3(hvy

gym goat(8)

Finisher
2 min samson stretch
30 w raise
:30 sec side plank per

Three sets of:

Ring V-Outs x 10 reps

Jumping Squats with Barbell x 6 reps (20 / 40 kg)

Side Planks x 30 seconds each side

Ja erityinen huomio selän suorana pitämiseen, muuten rytkyy tyrät!! :)

Merkkaa hyppykyykyn painot!!