20 Min

• 30/60/90/120…. Sec Erg @ 85%
• 10 Thrusters 2x17.5kg DB

6 rounds with pair

10 devil's press
20 wb
30 du
20 wb
10 devil's press

• Pair rows while another works (max cal)

HERO WOD

"Tyler"
Five rounds
7 muscle-ups
21 sumo deadlift high-pulls 42,5/30

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

Emom 30

1. 15 down up
2. 20 jumping squats
3. 20 dead bugs
4. 30 harmstrings bridges
5. 20 lunges
6. 10 push up

In American culture Sunday is a day of rest.
Enjoy the day! Do something that you enjoy or adds value to your life.
The performance triad includes rest.
Sleep well, Eat well, hydrate. Mentally re-focus for the week ahead.

Use today to cheer and comment on your peers' logged results for the week!

You could do one strength session if you need to catch up in your lifting program, but come prepared to work hard on Monday!

EMOM 12

1 minute : 4 High Hang Power Clean
2 minute : 3 Hang Power Clean ( above knee )
3 minute : 2 Power Clean

Build in weight each round

AMRAP 8

3 Power Clean 50/35kg
6 Push Ups
9 Barbell Over Jumps

EMOM 8

1 minute : 5 TnG Power Clean
2 minute : Rest

For time
50 Power clean @70kg

Complete like this
4 min work
1,5 min rest

Buy in
10m handstand walk
10 C2B
Rest of the time AMRAP Power clean

Repeat as long as you get to 50 Power clean
CAP. 8 Rounds.