For Time With Partner

1 Bar Mucle Up
2 Wall Walks
3 Squat Cleans 50/35kg
4 Bar Facing Burpees
5 Deadlifts 50/35kg
6 Chest-to-Bar Pull-Ups
7 Box Jumps 24"/20"
8 Front Squats 50/35kg
9 Toes-to-Bars
10 Back Rack Lunges 50/35kg
11 Handstand Push-Ups
12 Thrusters 50/35kg

YGIG

​​The flow will start with 1 Bar Muscle Up. Then do 2 Wall Walks and 1 Bar Muscle Up. Then do 3 Squat Cleans, 2 Wall Walks and 1 Bar Muscle Up. Continue this until the final round of 12 Thrusters, 11 Handstand Push-Ups, and each movement descending in repetitions all the way down to 1 Bar Muscle Up.

9 Min AMRAP;
12 Power Clean 50/35kg
24 Double Unders

This will get grippy, classic couplet that could be an open workout. Scale the power clean down to allow long sets on the bar! Drop and go isn't what we want here, it's too heavy if that's necessary.

50% x 5
60% x 3
70 % x 2
75% x 1
80% AMRAP
Post reps in comments on the last + set
I would now suggest we use our actual 1RM

6-8 sets back squats
5 reps at 80% feel with 2 minutes rest
Leave 1 good set in the tank and 8 set cap.

55% x 5 reps
62.5% x 5 reps
67.5% x 10 and 2 sets
67.5% x AMRAP ( leave 1-2 in the tank)
The first two sets are super light so you can use these as a warm up.
Again use that 3RM as your max and take the above from that
Post Amrap in comments

50% x 5
60% x 3
70% x 1
75% x 1
80% x 1
85% x 1
90% AMRAP

4x8 good morning

Row

4 x 1000m, recovery bike between sets 4-5 minutes.

Score the slowest time

Power Snatch 5x3 (75% of your 1RM power snatch)

Death by thrusters 40/30kg

Vertailu 26.8.2015 & 10.10.2017

Takakyykky vko2.