For time whit parner

2 ROUNDS

50 Cal assault bike
50 Pull UP

2 ROUNDS

50 Wall Ball
50 Snatch

2 ROUNDS

50 Burbee to plate
50 OHS

Cash Out: 50 Curtis P

Time cap 45 min, Barbell 40 kg

Kaikki putkeen ilman taukoa toistot puoliksi.

Curtis P = 1xpiwer clean, lunge molemmille jaloilla, push Press.

4 Rounds For Quality:
10cal Assault Bike / Row
20m Suitcase Carry (L-arm)
20m Suitcase Carry (R-arm)
10/10 KB Bottom Up Press
10-15sec Inchworm Hold

EMOM24

10 x rengassoutu
10 x pystypunnerrus käsipainoilla
5+5 askellus boksille, lisäpainoilla
10-20 ”russian twist”
30 sec seinäkyykky
Lepo

= 4 kierrosta yhteensä

Accessory Work
3-4 rounds
15+15 banded side steps
15+15 banded monster walk
3+3 kb/db tgu @light/moderate weight
rest 1-2 min
- Put the miniband right over the ankle, not over the knees this time.

Maastaveto

6 x 5

*Kaikki sarjat samalla painolla
*Sama paino kuin edeltävällä viikolla.
*Sarjat 2 minuutin välein

21-15-9
Front squats***
Burpee pull-ups

*weight on front squat increases each round
RX is as followed
21: 125/85
15: 135/95
9: 145/105

16:00 EMOM
Minute 1: 30 Double Unders
Minute 2: 15 Hang Power Cleans @52.5/35
Minute 3: 30 Double Unders
Minute 4: 15 Wall Balls @9/6kg

Rx+: @60/42.5 + Min 3: 7.5m HS Walk + Dus

A)
Strict Ring Pull-ups
Accumulate 30 Reps. Rest as needed.
- Option: Weighted, BW, Assisted.

B)
Strict Handstand Push-ups
Accumulate 25 reps. Rest as needed.
Option: Deficit, 0-3 pads, Box Pike, DB Z-Press

For time:
4 rounds
10 thruster
20 front squat
30 deadlift

*Between every movement 4 x bar over burpee

RX 42,5 kg/ 30 kg

Time cap 20 minute.

• 2min.: Row/Bike/Run

• 1 rnd:
  5+5 Spider lunge w/ twist
  5+5 Up/down dog
  5+5 Side squat

• 1min.: Row/Bike/Run

• 2 rds:
  6 Back squat
  6 Lunge
  6 Good morning

• Mobility...

• Back squat:
  3-4x 2-8

• 2-3 Box jumps
  Add weights...