For time:

2rounds:
10 power clean
10 stoh @70/45kg
Target under 4min, Time cap 6min

For time:

3rounds:
10 ttb
10 Db snatch @22,5/15kg
10 push up
10 Db snatch

"Death By Burbees"
1min = 1 x burbee
2min = 2 x burbee
3min = 3 x burbee
4min = 4 x burbee
jne...

1min aikaa tehdä kierroksen toistot.

AMRAP 3

Burpees to Target

21min alkavalla minuutilla

1. 14 cal soutu
2. 8 varpaat tankoon
3. 10 käsipaino rinnalleveto riipusta+työntö, 1 kp

STRENGTH (4/7)

4 set: 3+3 Reverse Lunge + 6 Back Squat

Rest 90-120sec between sets. There is no rest between Lunge to Back Squat.

RPE 3 to 3+, this is our deload week. Nice and light with the squats.

EMOM 16

1 minute : 5 - 8 Strict Ring-Dips
2 minute : 10 Gorilla Rows, AHAP
3 minute : 10-15 Push-Ups
4 minute : 10 Hollow Rocks

Partner WOD

AMRAP 18
30 Hang Power Cleans
20 Bar Facing Burpees
30 Shoulder to Overhead
40 Calories

RX: 60/40kg

5 rounds:

• 10 Heavy KB Swings
• 3 Broad Jumps for distance
• 2min Rest between rounds

10 x 3min

1. 3 1-käden kp thruster, 3 varpaat tankoon, 3 boksihyppy
2. max cal soutu

Molemmissa maksimitoistot per segmentti, lähde maltilla liikkeelle. Yksi kierros lisää viime viikkoon.