A)
1 RM Bear Complex
- build up in 5-6 sets

B)
For time with a partner - "NEVER DROP"
150 reps for time

1 rep = ( 1 Hang Power Clean + Front squat + Push Press) @ 50/35kg
One person works at a time, If you break, 5 synchro Burpee penalty!

Timecap : 20 mins

Weighted chinup 6-5-4

AMRAP 14 Split as you like

50 KBS 24/16kg
50 Calories Row
50 Wallball Shots
50 Calories Bike

2 rope climbs
4 power snatches (38/56 kg)
– Add 1 power snatch every round until time runs out.

Scaled Wod
AMRAP 16:
2 pull-to-stands
4 hang power snatches 
– Add 1hang power snatch every round until time runs out.

Yks täys kierros oli yhteensä 480 toistoa

-1-2 rope climbs
-rest

Week 1/18: 5/3/1
Deadlift
• 3 sets of 5 reps at 55%, 65%, 75% of 1RM

Alternate A1/A2

B1. Push press
Build to 3RM

B2. Strict chin up
Build to 3RM

– Alternate between push press and chin up as you build up the weight

Reverse Lunges ( Barbell on Back )

5 x 8, alternating legs

Go every 3:00