A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes, perform:
10 Kettlebell Swings
5 Burpees

Heavy Gone Bad

For total reps:

1min max rep 2 fer 1's
1min max rep clean high pull @ 60/40
1min max rep Box Jump 30/24
1min max rep Push Press 60/40
1min max rep Cal row
1 min rest

21-15-9 of:
Deadlift 100/70kg
Goblet Squat 32/24kg

            rest 3min

30-20-10 of:
Pullups
Burpee
Situps

             rest 3min

3 Rounds of:
Run around the box
30m Front Rack Walking Lunges 42,5/30kg
20 Push Press 42,5/30kg

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