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.

5 x 3

Nousevat painot, 2min tauot sarjojen välissä

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

Time cap: 15 min

---

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

Accummulate:

4 Rounds with one KB:

25m 1-arm OH Carry
25m 1-arm Front Rack Carry
25m 1-arm Farmers Carry

• Change arm btw whole set!

Helen

3 kierrosta

400m juoksu
21 kahvakuulaswingi 24/16kg
12 leuanveto

Aikaikkuna 10-18min

Find heavy 3 in 20min

harjoittele omia heikouksiasi!