Warm up
2 rounds
200m jog/light run
20 alt leg body weight RDL
20 reverse lunge + torso rotation
5 push up to downdog pose (strech calfs)
20 alt leg v.ups

10 rounds
1 min reipas kävely + 1 min hölkkä + 1 min kevyt juoksu

Accessory Work
1-2-3-4-3-2-1 reps of ring muscle ups or bar muscle ups
rest 30-60sec bwn
1-2-2-2-1 reps of legless or normal rope climb
rest 30-60sec bwn
Accumulate 60 alt leg v-ups

Mobility of your choise today at some point

Push Press
5 x 2
add 1-3kg to last time
- rest as needed

For time:

30-20-10 Cal Ski
50m - 30m - 20m D-Ball Carry ( Bear Hug ) 60/40kg
15-10-5 Bench Press

Benchpress @ BW or 80%

CAP 15

AMRAP 14

60 Calories Row
50 Toes to Bar
40 Wallballs 20/14p
30 Power Cleans 60/42,5kg
20 RMU ( BMU )

• Use the row as a "buy in "
• Break the toes to bar into sets of 3 or more
• Break Wallballs into sets of 8 or more
• Perform power cleans in singles or small sets
• Chip away at the RMU and try to stay to moving

On The 2:30 x 6 Sets :

Set 1 : 3 Reps @ 63%
Set 2 : 3 Reps @ 75%
Set 3 : 2 Reps @ 78%
Set 4 : 1 Rep @ 83%
Set 5 : 1 Rep @ 86%
Set 6 : 1 Rep Heavy Single Attempt

1:00 Active Samson
1:00 Front rack Stretch on Box
1:00 Banded Front Rack Stretch ( Each )
1:00 Pigeon pose on Box ( Each )
5:00 Cardio

8 Sets:
- 3 Pausing hang power snatches (5 sec pause in catch)
Keskity mahdollisimman räjähtäviin toistoihin. Pidä painot sellaisina, että ne tukevat tätä tavoitetta.

6 Sets:
- 2 Pausing high hang squat snatches (3 sec pause in catch)
Keskity mahdollisimman nopeaan tangon alle menemiseen. Pidä painot sellaisina, että ne tukevat tätä tavoitetta.

Molemmissa liikkeissä nosta painoja vähän verrattuna viime viikolla tehtyihin nostoihin.

Amrap 3’+1 min Rest x Synchro work with Partner
1. Alt Front Rack Reverse Lunge
2. Thruster
3. Single Leg Deadlift
4. Bulgarian Split Squat
5. Front Rack Single Leg Squat to Box
6. Front Rack Cossack Squat
7. Deadlift
8. Russian Swing

@double24/16

Afterparty
100 m Farmer’s Carry @double32/24

AMRAP14 w/ partner - ygig:
20 / 16 cal machine
30 russian kbs (32 / 24)
40 box jump (60/50)

4 rounds for time of:

• Run 400 meters
• 5 burpee muscle-ups

If you've got a 20 lbs/14 lbs vest or body armor, wear it.