Build in Heavy Complex in 12 minutes:

3 Deadlift + 2 Hang Power Clean + 1 Push Jerk

Partner AMRAP 8

24 kbs @24/16kg
24 wallball

I GO, YOU GO!!

AMRAP 6

5 thruster @40/30kg
5 ttb

Squat Snatch Singles, build up to 90%

Working 15 minutes

EMOM x 8

1) 10/8cal row (fast!)
2) 10-15 heavy kbs

2/3 KAREN

For time

100 Wallball Shots 9/6kg (20/14p)

Pilko, vakio lepo, tartu palloon!

Te joilla "Karen" aika 6-7 tai alle niin lähtekää kokeilemaan Unbroken. Vaikka ei menisikään UB niin palatuminen on uuteen sarjaan on nopeaa, joten pystyt jatkamaan. Ei välttämättä johda nopeimpaan aikaan, mutta näkee oman Unbroken maksimin.

For Time :

10 Hang Squat Cleans 50/35kg
25 Wallball Shots 20/14p
10 Hang Power Cleans 50/35kg
25 Kettlebell Swing 32/24kg
10 Power Cleans 50/35kg
25 Double Unders / 25 Burpees

TC 8

5 set: Alternate
1) 10 Unbroken 2x KB C&J (KB from the ground)
2) 10-20 Strict Ring Dip

Rest as needed between sets. Scale if needed.

20min EMOM with a machine (5 rounds)

1) RPE 3
2) RPE 3-4
3) RPE 4
4) RPE 2

Pick your machine (rower, airbike, c2bike, ski erg…) and progressively add loading. The 4th minute is active recovery.

Keep a steady pace, and hit same numbers each round. This is not all in!

STRENGTH
(3/3)
4 rounds, rest as needed between

1) 7+7 Box Step-Up (load anyhow)
2) 5 Weighted Pull-Up
3) 7+7 Standing DB Press

RPE 4 to 4+

Add 2,5-5% loading compared to last week or one more rep.