DL + voimapyörä
20, 20, 15, 15 @ 50-70%
+ 10, 10, 10, 10

Superset, SO 3,5

AMRAP 35:00

With a partner:
800m ski/800m Row/1600m bike erg (split this evenly)
then each partner does a full round of;
21 Double Unders
15 Burpees
9 Thrusters @43/30kg
Goal: 4+ full rounds

RX+: 52.5/35kg and 3 Ring Muscle-Up after the thrusters.

4 серии, каждые 3 минуты
*5 подтягиваний с диском 5 кг м/д стоп@1110
*тыльное сгибание голенстопа 5.5.5

AMRAP 12:00
100 Double Unders
50 Push Press @43/30kg
25 Burpee Pull-ups

Burpee pull-ups do NOT need to be dead hang more of a jumping pull-up

Extra:
Low Angle Banded Facepull: 4 x 25. Rest 60s.

Upper-back Triset: 3 x 10 each - pass thru + facepull-apart + pull-apart = 1 set. Rest 60s.
+
Resisted Nasal Breathing: 15 breaths.
+
- World's Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

For time;
15-12-9 Devil's Press @22,5/15kg
21-15-9 DB Front Squat

Goal: Hard effort today.
Rx+: 7.5m HS Walk at the end of each round
Timecap: 12 mins

Extra:
Banded Pull-throughs: 4 x 15. Rest 60s.

A)
Close Grip C2B Chin-up
10-8-6-4-2+. Rest 90s.
– Goal: Build to a heavy 2+ (AMRAP) set. Improve on last week
– Options: add weight, bodyweight or assisted reps

B)
DB Floor Press (pronated grip)
3 x 8-10. Rest 60s.

For time
50 cal row (sub 35 cal bike)
40 AKBS 53/35
30 push jerks 135/95
40 AKBS
50 cal row

3:00 easy bike or row

Barbell warm up

Clean complex
EMOM x 10
1 power clean
1 hang clean
1 push jerk

• building to a heavy complex

10*1:1
*10 Складок (гимнастических)
*5 прыжков со сшагиванием
*5 берпи
стараться идти в районе 20 ПВМ. продолжать с места остановки