Clean Ladder, EMOM

Echo Bike 7/5 Calories, every minute start @ bike

70-80-90-100-110-115-120-125-130-135
45-55-65-70-75-80-85-90-95-100

Teinit samoilla painoilla.

5 Rounds For Time:
30 DU
10 Ring Dips
30 DU
20 French Presses (empty barbell)
1min Rest

Teams of 2/3
AMRAP 9
7 Front squats 60/45
21 Cal bike
14 C2B
-1 min rest-
AMRAP 9
9 Dual devils press 20/15
27 Box jump overs
18 Power cleans 60/45
-1 min rest-
AMRAP 9
11 Burpee over bar
33 T2B
22 Hspu

Karjalan Kovin 2021 - Karsinta.

Snatch
5x1
Rest 2-3min.
* Build to a heavy set.

AMRAP 15

15/12cal row
12 box jump
9 ttb
6 burbee

Sandbag or heavy object carry: 10 x 30m each partner
+
- World's Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Push Press

4 x 3 x AHAP

Back Squat

3 x 3 x 70%
2 x 2 x 80%

Sendoff 3:00

WarmUp 3 rnds.

Bike 1:00
7+7 sideways box step ups
5 Strict pull ups
10 Push Ups
20 deadbug