For time:

100 box step-ups
50 STOH (shoulders to overhead)
100 thrusters
50 DL (Deadlift)
100 box step-ups

RX´d: 42,5/30kg ja 60/50cm.

SCALED:

50% reps and reduce weight!

Timecap 30min

Thruster Ladder, 20min EMOM

0-5min: 5 reps
5-10min: 3 reps
10-15min: 1 rep
15-20min: 5 reps

First 5minutes with 5 reps, next 5minutes 3 reps then 5min with singles and last 5min with 5 reps again. Add loading after 5min. Bar from the ground. Try to hit last 5min with starting weights or more.

RPE 3-4

2, 5, 8, 11min AMRAP, 2min rest between sets:
10 Burpee,
20 KBS,
30 Box Jump,
40 Sit-Up,
50 Hang Power Clean (40/25kg),
60 Air Squat,
70 DU

Workout 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:

• 25 toes-to-bars
• 50 double-unders
• 15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Handstand Push Up progressions

• Incline push-up
• Push-up
• Pseudo blanche push-up
• Box handstand push-up
• Negative handstand push-up (1=5s descend)
• Negative handstand push-up (1=10s descend)

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5r set on it.
Move to next progression and start over.

Push press 5RM.

Front squat 3x5

5 x 3

Nousevat painot, 2min tauot sarjojen välissä

Lattiapenkkipunnerrus 2,2,2,2

nousevilla painoilla, tauot 2 min.

RX
10 rounds for time of:
8 ground-to-overheads 43/30kg
10 bar-facing burpees

Time cap: 15 min

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SCALED
10 rounds for time of:
8 ground-to-overheads 30/20kg
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 min