EMOM 10

5 or more TTB every minute. Every round same reps

For time:

2 rounds of
200 m buddy carry (20 x 10 m)
20 planking burpees

Then
10 rounds of
8 syncronized pull ups
12 sychronized push ups

You can divide the work in buddy carry and planking burpees as you like, with your partner. Planking burpee is a burpee where you stop at the plank position (belly does not touch the floor)

Scale to
100 m buddy carry
10 planking burpees

Then
10 rounds
4 synchronized banded pull ups
6 synchronized push ups on a box

AMRAP 8

2 bar mu
5 power snatch 60/42,5kg (skaalatkaa jos tarvee niin että voitte tehdä TnG)

Bert

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

Bench Press
4x8r @ 65%
2min Recovery

10xAMRAP 2
22/18 cal row
15 WB 20/14p
remaining time c2b

rest 2 min btw amraps

10 E2MOM

1xtempaus, nouse niin ylös kuin vaan päivän kunto antaa. Lähtö 50%.

Taskuilta Tempaus

6x2

Työntöotteella raakatempaus

6x2

Optional Accessory:
GYMNASTIC STRENGTH

EMOM x7: 1-4 Strict MU

Scale if needed: Bar MU, MU Transition with a band, jumping MU…

Overall RPE 4

Rest as needed, then

2-4 rounds of False Grip Walk-Ins.

2-5 reps with a 2sec hold on top position. Rest as needed between rounds.

Overall RPE 3-4

Warm up(0:00-10:00)
:30 sec each
Easy Bike 
Active Spidermans

Medium Bike 
Push-up to Down Dog

Faster Bike 
Cradle

Barbell warm up
5 goodmornings
5 back squat
5 elbow rotations
5 strict presses
5 stiff leg deadlift
5 front squat

Mobility(10:00-15:00)
1:00 min shoulder distraction per
1:00 min pigeon per

Skill/Teach(15:00-25:00)
Hspu
Front rack press position
Keep momentum

Deadlift
Shins vertical
Press through the floor

Movement prep:
With Empty Barbell
5 Hip Hinge Deadlifts (Hip to Top of Knee) 
5 Full Deadlifts

Double unders
Keep wrist in front
Turn with wrist, not arms

Movement prep:
10 small hop singles
10 big hop singles
10 double tap
10 du's or du attempt

Weightlifting(25:00-40:00)
Work up to heavy single deadlift

Metcon(12)
"Detention"
Amrap 12
6 strict hand stand push up
9 deadlift 225/155
30 double unders

Opt(12)
250m row on the 2:00 min x5
max set of unbroken pull ups
3x6 ring dips/bar dips

Finisher
30 w raise w/5 sec hold every 5 reps
60 cross crunch
1 min chest opener
1 min hamstring stretch per