Start up
stretch for 4 mins

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

3rds(8)
4 push ups
6 sit ups
8 lunge/pistols

Metcon/*Rx(18)
7rds
10 step ups/*box jumps 24/20
10 *hspu-mod as needed
10 abmat sit ups/*ghdsu
then
30 cal row/*airdyne

@23:00 min clock
3x2 ft squat(8) @75%
3x2 bk squat(8) @75%

Finisher
100 bicycles
30 t raise
2 min quad stretch

Start a running clock and complete as long as possible:
0:00-2:00
2 Thrusters 43/34kg
1 Rope climb
2:00-4:00
4 Thrusters
2 RC
4:00-6:00
6 Thrusters
3 RC
etc...

Scaling: If the rope climb is challenging, do 1-2 rope climbs on every round. If the rope is no go, then 1rope = 3 Pull-ups.

4 rounds
10 strict chinups
10 strict dips
1min rest

-Toistot voi tehdä osissa, esim. 4+3+3, mutta tauko lyhyt max 15s. sarjojen välissä
-Leuat skaalataan barbell row, dipit deficit pushup/normipunnerrus

10 min AMRAP
6+6 kb snatcehs
4 MUs
8 boxjumps 75cm/60cm

20x thrusters 20/30kg
15 box jumps
10 toes to bar

Timecap 11min

For time:
60 Bar Facing Burpees
21 Squat Snatches (60/42.5kg)

• 9:00 Cap
• Rx+: 70/47.5kg -Scale Option: For time: 45 Burpees 45 DB Thrusters (light)

7min AMRAP:

Row 10kcal
10 Push-Up

This is all out.

@75% of 1RM
2min Rest btw sets

Heavy Thrusters

5 sets of 3 reps
- from the floor
- cluster is allowed
- 2 mins rest between heavy sets
- no jerking under the bar

Emom 18
1: Double kb hang clean x8
2: Wallclimb x2-3
3: Lepo

-Pareittain, toinen tekee ensin cleanit, tonen wallclimbit