AMRAP 3min:
25 x SDHP (Rx: 50/35kg)
25 x Burpee
25 x Hang power clean (50/35kg)
25 x Pull up
25 x Back squat (50/35kg)

Rest 2min

AMRAP 6min:
25 x SDHP (Rx: 50/35kg)
25 x Burpee
25 x Hang power clean (50/35kg)
25 x Pull up
25 x Back squat (50/35kg)

Rest 2min

1 round for time:
25 x SDHP (Rx: 50/35kg)
25 x Burpee
25 x Hang power clean (50/35kg)
25 x Pull up
25 x Back squat (50/35kg)

15min EMOM
24kg/16kg
1. min 1+1 TGU
2. min 2+2 Cossack squats with kb
3. min 4+4 shoulder presses
4. min 8+8 one hand kb swings
5. min rest

Emom 6
Tempaus mave + Tempaus veto 2+1 (paino Te max tai vähän yli)

Emom 5
Tempaus x 2 (nousu n.80%)

Teams of 3, For Time (30 Minute Cap):
3 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatches (115/80)

200/140 Calorie Row

2 Rounds:
30 Toes to Bar
30 Burpees
30 Power Snatch (135/95)

200/140 Calorie Row

1 Round:
30 Toes to Bar
30 Burpees
30 Power Snatch (155/105)

Ring MU -harjoitus
Kaikki tekee:
13 x 2 +2
Kuminauha perseen alle, lantio nousee ylös. Yläasenossa ennen kääntöä, ollaan siis hollow asennossa. Tehdään normi otteella, ei False Grippiä. Eli neljä kääntö ja vikan käännön jälkeen dippi ylös.

Start up
stretch 4 mins

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

3rds(8)
20 jax
10 squats
5 walkouts

Metcon/*Rx(10)
(amrap)
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
air squats
hrpu/*hspu

-start at 15 and work your way down through as many reps as possible in 10 mins. If you complete the set in 10 mins, then start over at 1 and work your way up.

@20:00
work up to 10rm back squat

@35:00
3x200m run on the 2 min-record slowest time.

@42:00
Finisher
15 side plank pt per
30 band pull aparts
1 min chest opener per
60 dbl crunch

Start up
stretch for 4 mins

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

2rds
10 pass through
8 good mornings
6 superman
4 db snatch
2 hollow rocks

Metcon/*Rx(18)
3rds
30 db snatch 25/15-*45/35
15 ttp/hkr/k2e/*ttb
then
150 double unders x3 singles(if you do some double unders, 1 du=3 reps).

@23:00
Snatch-work up with good form. Stop when it gets ugly.

@32:00
25/20 cal row/ad for time

@35:00
Finisher
2 min quad stretch
1 min s/a para stretch
30 cuff iso
60 side bends

The Bear

5 Rounds for time of:

7 repetitions of the Bear Complex

1 repetition of the bear complex is:
- 1 power clean
- 1 front squat
- 1 push press
- 1 back squat
- 1 push press

Increase weight of the barbell per round.

Notes:

1 repetition of the Bear Complex consists of 5 movements:
- power clean (can be a deadlift+hang power clean)
- Front squat
- Push press
- Back squat
- Push press

When the athlete has performed this sequence 7 times (35 movements) they have completed 1 round.

If the athlete puts the barbell down and/or let’s go of the barbell before all 7 reps (or 35 movements) of the Complex are complete. They will need to do 5 burpees over the barbell before starting their next rep.

Athletes should try to increase weight of the barbell each round.

If athletes decide to refrain from adding weight per round they will need to perform 15 burpees over the barbell before starting the next round.

For time:
1500 m / 1250 m row
1,2 km trail run or 120 cal bike
100 wall balls 9/6 kg (to targets)
1,2 km trail run or 120 cal bike
1500 m / 1250 m row

45 minutes timecap.

On the Minute x 12 (3 Rounds):
Min 1: 5 Back Squats @ 70%
Min 2: 3 Back Squats @ 75%
Min 3: 1 Back Squat @ 80%
Minute 4 – Rest