Work 40s, Rest 20s
SDHP
Push Press w/ 2 KBs
Box Jump

AMRAP 9

7 OHS @ 80/55kg
12 HSPU
40 Du`s

"Bad Blood"
5 Rounds:
1:00 - Max Burpee Box Jumps (24"/20")
1:00 - Power Cleans (155/105)
1:00 - Assault Bike Calories
1:00 - Rest

7 RFT:

20 Wallball 9/6kg
5 Hang Power Clean 80/60kg
10 Burpees to Box 24/20"
12 TTB

Pyrkikää tekemään Rivet UB, ja jos sujuu niin TNG eli suoraan reideltä pompauttamalla. Burpeet kuten KK viime kesänä.

Optional Accessory

GYMNASTIC STRENGTH

3-4 rounds, rest as needed

1) 1-2 Skin the Cat
2) 5sec Banded Core Hold
3) 5+5 KB Windmill

RPE 3

Front squat 3x2 (Technical heavy. 3s. pause at the bottom).

Every 5 minutes for 35 minutes (7 sets):

10 med ball cleans 40/20 lb
10 sit ups w/ med ball 20/14 lb
300 m run w/ med ball 20/14 lb

A.
EMOM x 6:
1 Clean Pull
1 Hang Squat Clean
1 Jerk

Sets #1+2 - 70%
Sets #3+4 - 75%
Sets #5+6 - 75-80%, based on feel.

B.
EMOM x 6:
Min #1 - 6 Hang Squat Cleans + 1 Push Jerk
Min #2 - 5 Hang Squat Cleans + 2 Push Jerks
Min #3 - 4 Hang Squat Cleans + 3 Push Jerks
Min #4 - 3 Hang Squat Cleans + 4 Push Jerks
Min #5 - 2 Hang Squat Cleans + 5 Push Jerks
Min #6 - 1 Hang Squat Clean + 6 Push Jerks

Barbell Loading - 55% of 1RM

C.
Every 3:00 for 7 Sets:
400 Meter Run
12 Toes-to-Bar

Your score in this workout is your slowest round.

every 3 min for 9 minutes (3sets)
3 snatch high pulls 80-85-90%

Warm up(0:00-10:00)

10 jing jang
10 dive bombers
10 hrpu

10 jing jang
10 down dog w/foot pedal
10 plank to bridge

Mobility
1:00 min front rack stretch
1:00 min pigeon per

Fittrain(22)
4rds
12 devil's press 20/10-challenge up 25/15
24 cal row

Opt(12)
1600m walk/run
5x1 hang clean + clean
3x5 bk extension
Iso-core
3rds
8 curls
8 dips
8 reverse flys
16 flutter kicks-2ct

Finisher
30 band pull aparts
60 slow bicycles-2ct
1:00 min hamstring stretch