Bench Press

3-3-3-3-3

Between sets 6 Double Dumbbell Row

Go Every 3:30

A1) Muscle snatch+ tempauksen allemeno 3x2+1
B1) tempaus 4x2

For time

• 10 rounds for time of
  • 200-m run
  • 3 ring muscle-ups

For time with a partner
250/200 cal row
After each 50/40 cal complete :
One round of “Barbara”
20 Pull up
30 push up
40 sit up
50 air squat
START WITH BARBARA AT 0:00! After the 250/200 cal the workout is done!

The entire workout is You Go , I Go style!
Timecap 40 mins

Deadlift on a plate 4x6 reps

For time:

The front squats must be done without a rack - Clean it and go (A squat clean does not count as a squat in this workout)

• 20 Front squats 60kg
• 40 Bar facing burbees
• 20 Front squats 60kg

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer Stretch on Box
10 Alt. Wrist Push-Ups*
:30/:30 Half Pigeon Stretch on Box
*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.
-Rest as Needed b/t Set-

A:
Clean pull + hang power clean 5x1+2 @~75%

B:
Power clean + push jerk + split jerk 5x1 @80% of jerk max

"

Warm up
EMOM 10min
8 Light Good morning
4+4 Scissor jumps or Lunges with small jump
6 Arnold press
14 V-up
5 Dips

Power snatch + Snatch
6 x 1+1 @ 80-90%, As heavy as possible with good form

Push press behind neck snatch grip + snatch balance
4 x 2+2 @ 70-80%

Front squat
4-6 x 3 @ 75%

Abs
3 rounds
20 Jackknives
20 Hollow rock
20s Hollow hold
Do these all in row"

AMRAP 7

1-2-3-4-5... Power Clean 40/30kg
7 Wallball Shots