10 strict t2b
10 v-sit up
15 hollow rocks
1 min plank

Rest 1 Min and repeat 3 rounds

3x2 reps, build to heavy double right affer those 3-pos clean inside 8 min.

For time
150 double unders
75 ring row / 50 pull ups / 30 c2b pull ups or 15 bar muscle ups
rest 1:1
For Time
150 air squat
50 push ups / 30 ring dips or 10 ring muscle ups

Perform anyhow. I recommend something like 5 rounds 30 double unders + 10 pull ups
2 ring muscle ups + 30 air squats for 5 times.

time target 7-9 minutes on each metcon

Leuanveto 3 x sama määrä kippaamalla

2 min tauot

Raaka rinnalleveto 5x3 @75-80%

samat painot, tauot 2 min.

Front squat 3 reps EMOM 12
@70%

For time:

Row 1000/900m
50 American Swing 24/16kg
30 Kettlebell Squat 24/16kg

Five sets of deadlift at 75% of your 1RM. Don't go all out on the sets!

Workout
Every min for 9 minutes
min 1 - back squats x 8-10 reps @35/50kg
min 2 - Hang power cleans x 6-8 reps
min 3 - Shoulder to Overhead x 4-6 reps

-Rest 5:00-

Every min for 9 minutes
min 1 - back squats x 6-8 reps @42,5/60kg
min 2 - Hang power cleans x 4-6 reps
min 3 - Shoulder to Overhead x 3-5 reps

"Painstorm XII"

For Time

400 meter Run
50 Back Squats
50 Front Squats
50 Overhead Squats
400 meter Run
50 Shoulder Presses
50 Push Presses
50 Push Jerks
400 meter Run
50 Hang Power Cleans
50 Hang Power Snatches
400 meter Run

M: 20kg W:15kg

2.7.2019