Every 180 x 5

5-4-4-3-3 Front squat V.2 (3-0-X-1)

Huom! Huomio tempo ja toistoreservi.

Metcon (time)

”Grace”

For time:
30 Clean and jerks 60/40kg

Timecap: 5 minutes

Accessory:
5 sets of 20 prone banded pulls.
Rest 1-2 min between sets.

3 Rounds of:
20 DB. Bench press, alt. arms. (10/10)
10 Strict chin-ups
Rest 2 min between sets.

Metcon (time)

For time:
1000m row
21 Thrusters
15 Burpees
1000m bike
15 Thrusters
12 Burpees
Row 250m
9 Thrusters
9 Burpees

M: 40kg N: 30kg

Accessory:

Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)

As many Reps as Possible in 12 minutes with Partner IGYG

7 Hang Squat Cleans 60/42,5kg
9 Bar Over Burpees

1. 6 x Burpee Box Jump Overs
2. 8 x Pull-Up´s
3. 10 x Wall Ball (UB)

With your bodyweight on the bar, complete as many unbroken overhead squats as possible. Goal is 15 reps.

Record your result and tips for the future!

EMOM12
odd: 5 thruster
even: 6-8 t2b

50 kipping pull up
- every time you let go of the bar do max reps ring push ups

Pull-up, Heavy set of 3 in 15 minutes

5 Rounds for time:

5 Deadlifts 140/90kg
10 Burpees

(Timecap: 7 minutes)