For time with partner:
100cal Assault bike
10 Alt. 1 arm DB hang clean + STOH 20/15kg

PARTNER A does assault bike, while PARTNER B completes 10 alt. DB hang cleans + STOH. When partner B has completed all 10 reps, make a flying switch and continue like this, until 100cal assault bike is done! You can pedal the bike only when the other partner is moving the DB.

Blackburns 3 kierrosta

Pystypunnerrus 5x8

Etuheilautus yhdellä kädellä 3x15/puoli (käsipaino/täysi liikerata)

Kapea penkki 3x12

Kohautukset kp 1x25-35

WOD

2' ON - 2' OFF x 6 intervals

AMRAP

9 KB Sumo Deadlift High Pull @32/24kg

7 Strict Hand Stand Push Ups or 14 PushUps

5 kB Swing PullUp

On every 30s

On every 45s

On the 2:00 x 5 Sets@70%

1 3-Pause Power Clean
1 Power Clean

Pause Riven 2 sek. stoppit : polven alla, taskuilla ja kiinniotossa

Re-
A/
21-15-9-21
DB Thurster @22,5/15kg
Burpee

TC: 10 min

B/
4 rounds of
5 Dbl DB burpee step up @2x22,5/15kg
15 HSPU
30 cal Row
60 DU

TC: 25 min

5 Min E1/2MOM of:
Strict Handstand Ups 3-6 reps
Ogni 0:30 x 10 sets.
Seleziona se lavorare al pavimento oppure con Deficit (10/5 cm) o anche con Vest (9/6Kg).

*Etukyykkytekniikka (kertaus, front squat)

*Takakyykkytekniikka (back squat), 3 x 5 takakyykkyä vähän isommilla painoilla

*raakarinnalleveto riipusta-tekniikka

Devil press 5x6