5x3 Pause Front Squats

"Josh" for time:

21 overhead squats at 95lbs/65lbs
42 pull-ups
15 OH squats at 95lbs/65lbs
30 pull-ups
9 OH squats at 95lbs/65lbs
18 pull-ups

For Time:
1 Thruster 60/40kg
2 Hang Power Cleans 60/40kg
3 Deadlifts 60/40kg
4 Burpees
5 Toes to Bar
6 Box Jumps
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings 24/16kg
10 AbMat Sit-ups
11 Wallballs 9/6kg
12 Calorie Assault Bike / Row

Complete each exercise in ascending order then work back down to 1, adding one exercise per round.
1, then 2-1, then 3-2-1, and finally 12-11-10…3-2-1

30 x Snatch 60/40kg

For Time

takakyykkyjä 60% maksimista. laske prosentit tämän hetkisestä maksimistasi!!

Kipping practice:
-Lat activation
-Arch / hollow
-Kipping w/pause at the top (push away)
-Kipping with feet together

Butterfly practice:
-Movement pattern w/ feet on ground or box, arms only
-Bicycle kick
-Strict fall through

Kävele tai juokse niin monta kilometriä kuin mahdollista.

Laita ylös kävelty tai juostu kilometri.

Bent over row 5x5

Every 2,5min 5 rounds

1 Clean & Jerk 80% ->

"Barbell Hell"

Go as far as you can in 25 minutes:

RX For time:
50 Deadlift 60kg/40kg
50 Bar over hop
50 Hang power clean 60kg/40kg
50 Bar over hop
50 Front squat 60kg/40kg
50 Bar over hop
50 Shoulder to overhead 60kg/40kg

Timecap: 25min

Scaled:
- Scale reps to 25
- Reduce weight!