Parin kanssa yhteensä
2000m soutua
10 kierrosta:
10 leukaa
20 punnerrusta
30 ilmakyykkyä
2000m soutua

Partner "Bradshaw"

10 rounds for time :
4 HSPU
8 DL @100/70kg
16 Kipping Pull up
32 Double Unders
Timecap: 30 mins

Snatch pull 5-3-1-3-5

100%-110%-120%-110%-100%

AMRAP 7' OF:
5 KTB SNATCH SX 24/16 16/12
5 KTB SNATCH DX
5 DOUBLE DB THRUSTER 2×22.5/15 15/10

Eilinen/lepo/lenkki

3 rounds:
6 box jump over
6 db snatch

1-2min rest between

Every 20s x 30 rounds
1 power snatch ~80% 1rm

FOR TIME OF:
TEAM OF TWO:
100 DU (50 EACH) OR 140 SU (70 EACH)
50 HSPU ( 1 WORK 1 IN HS HOLD OR PLANK UP)
50 T2B ( 1 WORK 1 IN HANGS FROM THE BAR)
50 STOH 60/40 ( 1 WORK 1 IN FRONT RACK HOLD)

Kb pyramid
5-10-15-20-25-30-25-20-15-10-5
Unbroken rkb swing

1) EMOM 5
High hang pull
Hang high pull
Muscle clean
Split jerk

Rest 3 min

EMOM 12
1 clean & jerk
Build up to 75% of C&J 1 RM

2) AMRAP 5 min
15 bar facing burpee
Then 2-4-6-8... etc
Power snatch @40kg
Pull up

Rest 5 min

AMRAP 5 min
15 bar over burpee
Then 2-4-6-8... etc
Thruster @40kg
T2B

3) Cool down
15 min easy bike erg
On 3:00, 6:00, 9:00, 12:00
12 kb swing @12 kg
10 hollow rock