75 HSPU
Emom 10 air squats
15min timelimit

Deadlift
Find 5RM

A: Styrka/färdighet
Front squat 3x5 @ 60%
Push Press 3x5 @ 75%
B:WOD
Tempo 3 pos cleans 5 sets x 4 reps (1x high hang + 1x hang + 1x floor + 1 jerk @ Lätt vikt) 5 sekunder på första marklyftet upp till scoop, 2 sekunder paus i hang, T&G på sista cleanen.
+
“Diane”
21-15-9:
deadlifts
HSPU
8min time cap, anpassa vikt/skalning efter time cap

18 min EMOM

(masters 12 min)

min 1-6/masters 1-4
-pariton 3-5 bar MU
-parillinen 10 vauhtipunnerrusta (40/30, junnut 30/25 kg)

min 7-12/masters 5-8
-pariton 7-12 chest to bar
-parillinen 10 vauhtipunnerrusta

min 13-18/masters 9-12
-pariton 7-12 toes to bar
-parillinen 10 vauhtipunnerrusta

Skaalaus tarpeen mukaan, bar MU kumppari tai hyppy

Koita saada toistot tehtyä mahdollisimman nopeasti.

8 min EMOM Ring MU

1-3 strict MU or 1-3 eccentric MU

Scale to low rings

Clean and jerk 10×1 @80-95%

Full squat clean and split jerk. Move up based on feel.

For time:
50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups

Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.

Find max in:
Hang Pwr Clean + Hang Squat Clean + Squat Clean

15min

Fredag:
A: Styrka/färdighet
C&J 8x1 @ 90%
Front squats 3x5 @ 80%
B:WOD
Every 90sec (3sets)
1: 12 Hinge rows
2: 2/2 TGU
3: 12 Single leg hip bridge/vardera sida
+
For time: Med en rullande klocka
Row 500 Meters
När Klockan når 4 minuter
For time:
30 Dumbbell Man-Makers

#Strength
4 x 2 @ 75% of:

• BB incline bench press