B.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

Tiukat leuat, kolme maksimisarjaa.

Partner Chipper

1 Works 1 Holds in goblet squat 55/35
-Reps do not count unless partner is in the hold position

For Time:
-100 Jump Squats
-80 OH Walking Lunges 45/25
- 60 Pulls Ups
-40 HSPU
-20 Per side Russian Twists (40 total – 45/25)
-10 Tire Flips

45’ AMRAP with rope jumps of:

• 10 burpees
• 20 kneelings
• 30 BB front lunges (30/16 kg)
• 40 sit-ups
• 50 air squats
• 40 butterfly sit-ups
• 30 DB walking lunges (12/6 kg)
• 20 box jumps (60/40 cm)
• 10 push-ups

Should run cirecles around around and around

Partner WOD
3 MedBall Rounds of:

Run around the box with MB(together)
30 MB Situps
50 Wall Balls
30 Burpees with MB over partner(holding plank)
50m Overhead Walking Lunges with MB

5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) – concentrate on pausing in a perfect hang position (Up to about 85% of max Clean)

3 rounds
10 ring dips
10 passthroughs
10 T2B
10 pistols/alternating

15-10-6-3-1-3-6-10-15 reps of:

• BB sumo deadlift high pull

5 rounds for quality
5-8 push presses @ 60-80%
5-8 pull ups (l-pull ups, chin ups/pull ups, weighted pull ups, strict ctb)
2-3 min rest between rounds
Tulos kenttää pp painot.