Pistol squat & jumping rope: double unders

EMOM 4: 20sec max reps DU

Tabata
- alt. Rounds single leg elevated heel raise

EMOM 4: 4-6 alt. Pistol squats

Tabata
- alt. Rounds single leg glute bridges

A)
3 x 0:15 Chin Over Bar Hold (Chin-up grip)
- Rest 1:15 btw sets
B)
5min Kipping Practice / Butterfly
C)
EMOM 5:
- Unbroken Pull-ups, 10% of your last weeks 5min AMRAP-test

Kipping pull-up ja T2B harkkaa

EMOM x35-40

1) bike
2) 4-6 power clean @70/45kg
3) bike
4) 6-10 c2b / 4-8 pull up
5) 30-50 DU"

A,
STRENGTH (ALL)
EVERY 1:30 x 6 SETS*
2 Snatches
+
1 Hang Snatch
*Option for Squat or Power. Start at first workout weight and build up to or past third workout weight.

B,
IN TEAMS OF 2...
AMRAP x 17 MINUTES*
40 Synchro Burpees
30 Snatches 35/25kg
30 Synchro Burpees
30 Snatches 43/30kg
20 Synchro Burpees
30 Snatches 50/35kg
10 Synchro Burpees
Max Rep Snatches @60/43kg with Time Remaining...
*P1 and P2 will complete all Burpees together. Power Snatches will be split as needed. While P1 works on Power Snatches P2 rests. Option for Squat or Power Snatches.

32min EMOM
1.min 8-18cal row
2.min 8-18cal bike/ski
3.min max reps burpee box jump overs
4. rest

Maastaveto Max5
-myötäotteella
-5-8 noususarjaa

Kapea penkki 3x8 (40-50-60), 70% x Amrap

Vipunosto eteen levypainolla 3x20
-täysi liikerata

Tempaus kahvakuulalla 3x15 / käsi

Vasarakääntö yhdellä kädellä 3x15 / käsi

For time :

21-15-9

Deadlift 70/50kg
Bar Over Burpees

TC 10

Rest day - what did you do?

Rx´d

30-20-10
wallball
50 DU after each set of wallball

rest 5min

12-9-6
burpee over box
wall walk

Scaled

21-15-9
wallball
30 DU after each set of wallball

rest 5min

9-6-3
burpee over box
wall walk