3 x 6 V.1/120s (2-0-X-1)

Thruster 2-4-6-8-10-8-6-4-2

Deadlift 12-10-8-6 reps

3 rounds for quality of:
10 (Weighted) Strict Ring Dips
8 (Weighted) Strict Pull-ups
8/8 Single Arm DB Bent Over Rows

3 rounds for quality of:
30m Double KB OH Carry, pick load
20 Banded Face Pulls
20 Banded Tricep Push Downs

AMRAP 7:
7 Power Snatches @35/25kg
7 Bar Facing Burpees
7 Toes-to-bars
Rest 30 sec

-- Rest 3 mins --

AMRAP 7:
7 Power Snatches @42/30kg
7 Bar Facing Burpees
7 Toes-to-bars
Rest 30 sec

• Goal: 3+ rounds each AMRAP

FOR QUALITY

30min laatuun keskittyen:

6+6 kb bottom up press
10+10m kb front rack/oh walk
1min moderate pace row
20-30s sled push
1-2 bar muscle up/ 4 jumping bar muscle up

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Nyt ollut useampi kovempi metcon, niin otetaan väliin jotain rauhallisempaa, hyvään laatuun keskittyen. 😊

2 rounds, each round for time, of:
6 BMU
10 Power Cleans @60/42kg
10m Handstand Walk
4 BMU
8 Power Cleans
10m Handstand Walk
2 BMU
6 Power Cleans
10m Handstand Walk

• Rest 4 mins btw rounds

2 rounds, 5 mins per station, for max calories of:
- Ski Erg
- Row / Run
- Assault Bike

Rotate immediately to the next station every 5 mins, the clock does not stop or reset between stations.
Complete at zone 2 effort. Keep your heart rate btw 60-75% of your max heart rate.

3 min DU practice
then 3 x
5 pistols of the box e/s
8 DB Bent over row e/s
3 depth jumps

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BACK SQUAT

4x every 3 min

4 @80%+ of 1rm