Kahvakuulatempaus: lähde kevyistä ylöspäin, painavimmalla 3 x3+3

Penkkipunnerrus 5-5-5

3x 10' AMRAP

RUN 200 metres/ Row 200 metres / 20 DU
8 Pullups
16 KB Swing
(one different Monostrctural at the time)
(rest 2.5 min between each AMRAP)

5 Rounds of:

10 Toes-To-Bar
10 V-Ups
10 Knee Hugs

C.
Every minute, on the minute, for 12 minutes:
Speed Deadlift x 3 reps @ 65%

Here’s a good example of how I would like to see these done…work on generating as much speed and power as possible once the barbell is separated from the floor. Reset the barbell every time on the floor…do not perform these touch and go.

4 rounds for time:

• HSPU 5 / Nokkaprässi 10
• Front back lunges 7,5m + 7,5m
• Burpee over the bar 10

B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk

Build to today’s heaviest set.

10 min AMRAP

5 burbee
10 KB swings
20 wallking lunges
20 DU's
10 air squats

EMOM 9min:
joka minutilla 3x korkea boxi, 1 x wallclimb

In honor of SSG Joshua Hager, United States Army, who was killed February 22, 2007 in Ar Ramadi, Iraq.

Metcon: “Josh”

 21-15-9 Overhead Squats (95/65) 

 42-30-8 Pull Ups

 

Score: Time