Push Press 10-10-10, add weight for every set, then max reps @ 50%

A: Build up to heavy 3 rep push press

B:Partner WOD
8rft:
10 OHS 42,5/30kg
10 CTB
Alternat full rounds

Pullups 5min amrap

EMOM 12

1 min : ttb
2 min : hspu
3 min : c2b

Tee jokaista liikettä sama toistomäärä jokaiselle kierroksella, eli heikoin määrää. Eli esim 4-4-4

6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups

In teams of 2:
AMRAP 25:00
Row 600m / Bike 30 cal
30 Box Jumps w. step down
30 Power Snatch @35/25kg
30 Overhead Squats @35/25kg

Rx+:43kg/30kg
Split the work evenly each movement.

Goal: 3+ rounds

(voi mennä myös hiihtämään)

90 min Endurance

20 box jumps 30/24"
5 x 10m sprint
50 cal row
5 bar mu
20 Ttb
*every 6 minute 0:30 hs walk practice

5 rounds for time

• 3 Bar muscle ups
• 5 Deadlifts 80kg

“Saving Grace”

In Teams of 3 (30 Minute Cap)
3 Rounds:
100/70 Calorie Bike
50 Toes to Bar

In Time Remaining:

30 Clean and Jerks 30/20

30 Clean and Jerks 40/30
30 Clean and Jerks 50/35

30 Clean and Jerks 60/40

30 Clean and Jerks 70/45

30 Cleans and Jerks 80/55

Practice C&J for 20min.