In teams of 2

For time of
Buy in
40 Burpee Box Jump @60/50cm ( YGIG)

Then
4 rounds of:
15 Syncro USA Kb swing @24/16kg
30 double under each (relay)
60m Single Arn Overhead Carry (30m/arm)
(Relay)
15 Syncro Goblet Squat
30 DU each
60m Single Arm Front Rack Carry(30m/arm)
(Relay)

Buy out
40 Burpee Box Jump

Timecap : 32mins

Masters 40-49, +50
0-6min First pair 1, then pair 2
18 cal row
12 thruster 20kg
6 bar facing burpee

6-12min
Pair 1
1 rep max snatch
Pair 2
1 rep max C&J

With pair ( masters 40-49, +50) For time: TC 14min

3 rds
10 synchro db snatch 12,5/10
10 synchro box jump over 50 cm
2 synchro wall walk
Then
3 rds
10 synchro db squat 12,5/10
10 synchro box jump over 50cm
2 synchro wall walk

Clean & Jerk

A) WU Sets X4:

• 4 Muscle clean + 4 Push press (light to moderate weight) *Rest as needed

B) E75SEC X12:

• 2 Power Clean & Jerk (Drop and Go) (@70-90%)

C) Clean Pulls 4x2
*@110%
*Rest 3min Between

Lower Body Strength

4x Superset:

• 8/8 Bulgarian Split Squat (2x DB)
• 8-10 Romanian Deadlift (2x DB) *rest 3min between sets

Barbell Cycling + Gymnastics

2x 3min on/2min Off:

1st set:
- 20 Clean & Jerk @50kg
+ amrap: Kipping Pull Up

2nd Set:
- Same amount of Pull Up's as first round
+ amrap: Clean And Jerk @50kg

Accessories

Core: 4x For Quality:

• 10/10 KB Side Bend
• 20-30 Hanging Knee Tuck
• 20/20 Banded Russian Twist

EMOM60 (= 1.5x normal):

• Min 1: row
• Min 2: ski
• Min 3: Echo bike
• Min 4: rest

Pick a number of calories and complete that on every minute of work.

Partner workout
Buy in: 5 min max calories on machine
-into-
AMRAP 10 mins
3-6-9-12…
box jump overs
devil’s press@2x22,5/15 kg
30 double unders/50 single unders after each round
-rest 3 mins-
AMRAP 10 mins
3-6-9-12…
pull ups
dumbbell thrusters@2x22,5/15 kg
30 double unders/50 single unders after each round
-into-
Cash out: Complete the calories from the ‘Buy in’ part as fast as possible.
The AMRAPs are ‘You go, I go’ so P1 work while P2 rests, but both partners complete the double unders together.

In pairs 6 rounds
1+1 cal rows
1 round of DT
1+1 cal bike
8+8 devil press
1 +1 min of 45 sand bag
40+40 leg raise over bar

Tangolla, jalat maassa avustaen.

Voit tehdä avustuksella: kuminauha, tankoa vasten tms.

Merkkaa yhteispaino.