For Time:

Bike 1983m
...into

7 rounds:

7 BMU
40 DU'S
....into
Row 2023

TC 35

-modified as little as possible.

2-4rounds:

10-30s hs hold
10-15 bicep curl

A,
For time:
Pull-up Bar Hang, 6 mins

Every time you break complete:
Run, 800 m
30 Push-ups

B,
3 rounds for quality of:
Double Kettlebell Front Rack Carry, 24/16kg, 1 min
20 Weighted Sit-ups
Double Kettlebell Front Rack Carry, 1 min
15 Hip Extensions
Banded Plank Hold, 1 min
10 L/10 R Bird Dog Rows @24/16kg

A,
Box Squat 5-5-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
21-15-9 reps, for time of:
Deadlift @142/102kg
Box Jump@75/60cm

2013 Regionals Individual Event #5

Goal: Sub 8 min

C,
3 rounds for quality of:
Bottom Pistol Hold, L 20 secs/R 20 secs
Ring Dip Support, 20 secs
Hip Extension Hold, 40 secs
Banded Lat Pull Down, 40 secs
Rest 1:30

2-3 rounds.

E8mom x3 with partner, YGIG, divide anyhow:
a) 60/45 cal row - 60 heavy kbs (32 / 24)
b) 60 sit up - 60 box jump (60 / 50)
c) 60 wb (9 / 6) - 60 burpee

TC: 6 min / interval.

Outdoor workout

For time
40 kettlebell swing 24/16
20 goblet squat
400m run
30 kettlebell swing
15 goblet squat
800m run
15 goblet squat
30 kettlebell swing
400m run
20 goblet squat
40 kettlebell swing

AMRAP 30 mins with a partner
1 round of Cindy
5 pulll up
10 push up
15 air squat

1 round of Kelly in a boat
row 500 m
30 box jumps@60/50cm
30 wall balls @9/6kg
YOU GO I GO

Warm Up
3 min row
then 3 x
5+5 single arm sots press or 10 barbell sots press
10 weighted cossack squats
20 heel over db

Strenght
Overhead squats 5 reps @68-73% + 3 reps @78-83% + 3-5 reps on last set @88-93%
rest 3 min

Weightlifting
Hang Flat Foot Snatch + Flat Foot Snatch 3x1+2reps@35-50%
Hang Snatch + Snatch 5x1+1 @60-80% (veto polven päältä hang snatchissa)
Snatch (80-85%x1, rest 10s, 80-85%x1, rest 10s, 80-85%x1 x 3 sets

Metcon
For time
80/60 cal ski erg
60 wall ball shots
45 ghd sit ups or v-ups
30 db snatch @32/22.5kg
15 single arm db ohs @32.5/22.5kg (8+7reps)
masters 45+ db 27.5/17.5kg
skaalaa db ohs liike tarvittaessa barbell ohs @moderate weight

Optional Accessory Work
100/80 calories of bike erg + 20-30 bar muscle ups for time
or
2-3 x 32/40 calories bike erg (fast) rest 1:1 bwn rounds
3-4 x quality set of bar muscle ups or drill of your choise

Optional Extra Cardio
20-30 min light pace @55-65% of max HR easy pace cardio

6 Rounds For Time:
30 Air Squats
19 Power Cleans 60/40kg
7 Strict Pull-ups
400 Meter Run

E8mom x4:
800m run
10 back squat (80 / 55 / ~60%)

Target: run 3-4min, total work 4-5min/ interval.

Tailor running distance so, that you can finish the run in target time. Squats can be done from rack and in 1-2 sets.