10 Rounds For Time:

3 Power Cleans (155/105 lb)
6 Burpees
9 Wall Balls (20/14 lb)

R5JC

Back squat
1x10
1x8
1x6

Partner WOD
For time

100 DU
90 Air squats
80 Deadlifts 35kg
70 Wallballs
60 Situps
50 Front rack lunges 35kg
40 Burpee box jump overs
30 Thrusters 35kg
20 Pullups
60 Cal
20 Pullups
...
...
90 Air squats
100 DU

TC 45min

EMOM21:
a) 10m db front rack walking lunge
b) 10-20 kbs
c) rest

60-minutes @ steady pace

10-20-30-etc. (cal) Echo bike
200-400-600-etc. (m) Run

• jos on kylymä niin soutaa samat matkat kuin juoksee ulkona.

EMOM20:
a) 10m db front rack walking lunge
b) 10-20 kbs

Rasittavuus: RPE 8

Push press 5 RM, then max reps @ 90 %

For time:

30m Handstand walk
40 GHD sit-ups
20 Clean and jerks (anyhow) @ 70/47.5kg
30m Handstand walk
30 GHD sit-ups
15 Clean and jerks @ 83/56kg
30mHandstand walk*
20 GHD sit-ups
10 Clean and jerks @ 92.5/65kg

Target time. < 20:00

The heaviest bar should be no heavier than 75%1RM

Overview. This is a type of workout where you just need to keep chipping away at the repetitions. If you’re good at a specific movement, you’ll want to make up time there (e.g., Good at HSW = push the pace there, then steady on the other movements). The HSW is the most technical movement here (where you don’t want to push so hard that you get stuck). The GHD SUs will make the other movements (especially HSW) more challenging. The clean and jerks are the most taxing movement (highest HR/most accumulating fatigue).

Tips. You can play with where you sit on the GHD (it’s becoming trendy to sit further towards the footrest and keep the knees slightly bent/out but this technique might (or might not) be not allowed depending on the competition).
On the clean and jerks, don’t hesitate to shift to split jerks where needed. If you think you need to squat clean any of the barbells, make sure you catch the bar where you pull it (vs. crashing to the bottom when moving from Power cleans to squat cleans).

4x 3min ON/90sec OFF
Alt. A and B

A) AMRAP of
15 Wallballs
10 Pistols
5 Deadlifts 70kg

B) AMRAP of
7 Cal.
7 Pushups
7 Toes to bar

Work up to 3RM Deadlift
+
2x5 @85-90% of 3RM