5 kierrosta
4 min aikana
20/15 cal Row (5 pist)
20 KBS (5 pist)
20/15 cal Row (5 pist)
Remaining Time: Burpee over Rower (toistot)
1 min rest

Toistot/pisteet yhteen kierroksilta. Jos et saa toistoja täyteen souduissa tai kuulassa, et saa 5 pistettä.

A: HSPU strict 4set
B: push ups 3set
C: Banded OH triceps extensions 1xMax
D: Banded triceps push downs 1xMax

For time
21 15 9
Power snatch 42.5kg
Ctb
Directly to:
Ohs 42.5kg
Burpees front barbell

A: Bench press 3x7, amrap sista setet
B1: Lat pull downs 3set
B2: Seated Shoulder press 3set
C1: Reverse DB Shoulder flys 2set
C2: BB skull cruschers 2set

3 RFT
30/24 cal row or 24/18 cal bike
20 bar facing burpees
10 Ground to overhead *

*increasing weight each round
1st: 105/75
2nd: 125/85
3rd: 155/105

16:00 time cap

Assesory work
3 rounds for quality
20 TTB or leg lifts
1:00 plank

3:00 easy bike, row or run

Barbell warm up
-deadlift
-hang clean
- front squat
- Strict press
- push press
- backsquat

Power clean complex
Every 1:30 x 6
1 high hang clean
1 low hang clean
1 power clean
1 jerk

*building in weight each round for quality starting around 55% 1 RM hang clean

E2M for 16min(4 rounds)
1: Shoulder press x5
2: SA DB rows x8-12
+
10-1
KB swing
Burpees

WOD
5rds for quality
8-15x push up
8-12x OH/goblet squat
max hollow hold

rest as needed between
movements

KBS
SITUP
WALLBALL

Choose rep scheme & stick to it for 7rnds

For time with an empty barbell:
25 backsquat
25 front squat
25 overhead squat
400m run
25 shoulderpress
25 push presses
25 push jerks
400m run
50 hang cleans
400m run
50 snatches
400m run