For time:

400m run
12 power clean @60/40kg
400m
12 stoh @60/40kg

(Target under 6min, Time cap 10min)

EMOM 36

1 minute : 8 Double DB Hang Snatch 2x22,5/2x15kg
2 minute : 20 Russian twist
3 minute : 1 x Power Clean + 2 x Jerk @ moderate
4 minute : 12 Push Ups
5 minute : Run 150m
6 minute : Rest

Bench Press

1 x 4 x 70%
1 x 4 x 75%
2 x 4 x 80%
2 x 4 x 85%

Sendoff 3:00

Skill Practice:

-Kick Up 2 HS against wall
-One leg off wall and weight shifting
-1x1m area handstand holds for time
-Shoulder tapping
-Walk against wall
-Free Walk
-Headstand - HS Walk - Headstand

4 RFT:

Run 450m
12 Strict Pull Ups

TC 22 min

Partner WOD

For time
Run 400m (together)
40 Deadlifts 120/85kg (Green= doubleKB DL)
Run 400m
40 KB swings 32/24kg
Run
40 Burpees
Run
40 Cheast to bar Pullups
Run
40 Box jumps
Run
40 KB/DB Squat Cleans 2x24-25/2x15-16kg
Run

Takakyykky 6x2 @75% 90s välein

In 20 minutes:

• Narrow grip bench press 5 x 7

AMRAP 11

10 Thrusters 42,5/30kg
20 Power Clean 42,5/30kg
30 Deadlift 42,5/30kg

Omatoimi:

Tanko liikkuu :)

Fressinä 10 thrusteriapitää pystyä tekemään helposti Unbroken sarjana. Kuorma tämän ohjeen mukaisesti.

20-15-10-5
T2B (Scale down for leg lifts or knee lifts)
Burpee
Deadlift (App. 40%)
For Time