FOR TIME:
50 DOUBLE-UNDER
10 SHOULDER PRESSES
75 DOUBLE-UNDER
20 PUSH PRESSES
100 DOUBLE-UNDER
30 PUSH JERKS
125 DOUBLE-UNDER

47,5/30KG

RCFT intramural Open 20 winner RX’d women Mirka Henriksson.

DEADLIFT
5 X 1 AT 85%

3 ROUNDS:
10 ROMANIAN DEADLIFT 40% 1RM DEADLIFT
12 WEIGHTED PULL-UPS (3 X 4)
REST 1:1

Tuula A.

10 ROUNDS
1 MIN: 12 KB SWING 24/16
AMRAP BURPEE BOX OVER(BOX FACING)
1 MIN REST

Jussi R.

OPEN 20.5

For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.

Time cap: 20 min.

Vera T.

CLEAN & JERK
BUILD TO A 1RM.

THEN 3 X 1 REPS AT 90% OF YOUR 1RM.

CLEAN PULLS 3 X 5 REPS AT 50% OF YOUR1 RM CLEAN & JERK.
DO 3 HIGH BOX JUMPS DIRECTLY AFTER EACH SET.

Salla H.

2 MINUTE AMRAP’S FOR 3 ROUNDS,
REST 1 MINUTE BETWEEN MOVEMENTS:
BURPEE PULL-UPS
DB BOX STEP OVERS
LEGLESS ROPE CLIMB

Jussi A.

PARTNER WORKOUT,
50-40-30-20-10 REPS FOR TIME OF:
ROW (CALORIES)
THRUSTERS 20/15KG

START FROM DIFFERENT MOVEMENTS AND CHANGE ONCE BOTH HAVE COMPLETED REPS.

Jesus A.

DEADLIFT 5 X 3 AT 80% 1RM

5 ROUNDS FOR QUALITY:
8-12 LEG LIFTS
8-12 HIP THRUSTS

Tuula & Jussi A.

3 ROUNDS EVERY 2MIN (MAX 1 MIN WORK)
10 PULLUP / JUMPING PULLUP
10 OVERHEAD SQUAT 50/35

2 MIN REST

3 ROUNDS EVERY 2MIN (MAX 1 MIN WORK)
8 C2B / JUMPING C2B PULLUP
8 OVERHEAD SQUAT 70/50

Janne V.

Open 20.4

For time:
30 box jumps, 24 in.
15 clean and jerks, 95 lb.
30 box jumps, 24 in.
15 clean and jerks, 135 lb.
30 box jumps, 24 in.
10 clean and jerks, 185 lb.
30 single-leg squats
10 clean and jerks, 225 lb.
30 single-leg squats
5 clean and jerks, 275 lb.
30 single-leg squats
5 clean and jerks, 315 lb.

Time cap: 20 minutes

Ilona P.