*"Hang Over"
*

For time:
5x500m row, rest 1:00 btw sets
15-12-19
Thruster 42,5/30kg
c2b
50 deadlift 110/100/70/60/50
50 HSPU
50 TTB

lepo vaan!

For time
50 t2b

Maastaveto 3x3x70%
Hyvää huomenta kumpparilla 3x20
Vatsarutistukset jalat korokkeella 3xmax

Penkki 3x3x75%
Kyykky 3x3x70%
Penkki kp@vinopenkki 5x8-15

Optional Accessory:

For Quality:

10-1 Strict TTB
1-10 Parallette Push-Up

Target: all reps unbroken

RPE 3-4

5 Rounds

AMRAP 4:
300 Meter Row
1 Round of "Cindy"
Max Power Snatches 50/35kg

2 min rest btw. rounds

Choose 2-3 of the following to complete.

-3K Row
-1 mile Run
-150 Burpees
-Karen
150 wall Balls 20/14#
- Jackie
1000 m row
50 Thrusters 45/35
30 Pull ups
-Annie
50-40-30-20-10 Reps for time
DU
Sit-ups
-Helen
3 RDS
400 m run
21 KB swings 53/35
12 Pull ups

• Death by:
Bar Muscle Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

• 10 Min EMOM of:
BB Squat Clean 1 rep
Parti @ 80% 1RM e sali con il carico a piacere. Puoi anche fare più sets con lo stesso carico così
come puoi salire ad un massimale o una singola Heavy