For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute - 2 Bar Muscle-Ups
Barbell - 70/43 kg

1 Hang Clean Pull + Hang Power Clean + Clean Pull + Power Clean

1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

1A- 0-10 mins snatch drills , focusing on set up , positional strength and speed under the bar.

1B- 15-35 mins (3 mins on 1 min off)
1- amrap of- 20 DUs + 8 burpees
2- ME cal ski
3- ME cal row
4- 800m run* can scale distance(3 min window to achieve distance)
5- ME snatch@60/40

1C- 36-40 mins
Core or mobility

1B will be your score we are looking for you to hold that 80-90% pace , think 800m running pace not 200m if it makes more sense to you working out your pacing

For max calories in 10 min.

20 rep heavy

10 kierrosta aikaa vastaan:

• 20cal BikeErg
• 15 ilmakyykky
• 10 käsipainotempaus vuorokäsin @ahap

Käsipainon paino kommenttiin.

5 ROUNDS FOR TIME

• 40 Cal Assault Bike
• 28 Hang clean and jerks 22.5kg dumbbell
• 16 GHD situps
• 4 Ropeclimbs

Alternate clean and jerks anyhow

4 sets of:
10 Bent over barbell rows (supinated)
5 Ring rows
Rest

Amrap 9
30 double unders
5 strict HSPU’s
12 GHD sit ups