Front Squat

5-3-1-5-3-1

Go Every 3:00

Every 2min x10 rounds
2 wall walk
4-6 devils press @2x22/14kg
6-8 toes to bar

Bench Press

5-3-1-5-3-1

Go Every 3:00

10 rounds for time:
9 thrusters (29/43 kg)
35 double-unders

ScaledWOD
7 rounds for time:
9 thrusters (15/20 kg)
35 single-unders

WORKOUT (PERFORMANCE)
5 ROUNDS FOR TIME
90m KB or DB Farmer Carry (Heavy)
60 Double Unders
20 Kipping Pull-Ups

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WORKOUT (FITNESS)
5 ROUNDS FOR TIME
100m KB or DB Farmer Carry (Heavy)
60 Double Unders / SIngle Unders
20 Ring Rows

• Cap 22:00
• RPE 6
• Daily Video https://vimeo.com/785940092

30s on - 15s off x12
With partner, YGIG - alternate between a & b every 2 rounds (i.e. both pairs row once, then change to other machines).

a) amrap row
b) amrap not-row

Result: total calories on machines.
Go hard (~90% effort)"

EMOM21:
a) 10 DL
b) 10m weighted front rack lunge
c) rest

EMOM 12

Minute 1 : Strict Pull Ups / Ring Row 6 - 9
Minute 2 : One Push Press w / DB 6 + 6
Minute 3 : 16 Box Step Ups

A,
Big Clean Complex
5 sets of

• High Hang Clean + Hang Clean + Clean + Push Press
• High Hang Clean + Hang Clean + Clean + Push Jerk
• High Hang Clean + Hang Clean + Clean + Split Jerk
• One set consists of all 12 reps Each set consists of 12 reps, without dropping the bar. Rest as needed between sets
• increase weight after each set.
• All cleans must be full/squat cleans (power cleans are not allowed).
• Score is the maximum load successfully lifted during one set from the 5 total sets.

B,
Double Tabata (16x20”ON/10”OFF)
Total 8 mins

Deadlift
Lateral burpee over the bar
Front squat
Push jerk
Weight @43/30kg

2 rounds

5+5m Bear plank side drags w/banded kb
4+4 Kneeling windmill

Keskity liikkeeseen ja hyvään pitoon coressa.