emom 5
3 hang squat cleans + 1 split jerk @50-60%
rest 1 min
emom 5
2 hang squat cleans + 1 split jerk @60-70%
rest 1 min
every 30 sec for 5 mins (10 singles)
1 hang squat clean + 1 split jerk @70-80%
rest 1 min
emom 5
2 hang squat cleans + 1 split jerk @60-70%
rest 1 min
emom 5
3 hang squat cleans + 1 split jerk @50-60%

totally 60 hang squat cleans and 30 split jerks. Time for this workout is 29 minutes.

Complete the following for time;

27 Cal Row
27 Burpees over the bar
27 DU
27 C&J 50/30
27 Burpees over the bar
27 DU
27 Cal Row

With partner

Row 8k. Split as desired.

Remaining time

Strict Pull Ups AMRAP. YGIG

TC 40 minutes.

Omatoimi :

Kaverin kanssa yhdellä soutulaitteella.
Leukoihin kuminauhaa sen verran että fressinä menee yksi.

15 MIN
2 Lifts each min, start around 60% and increase by feel.

20 Rounds for time (10 each ygig)
12 burpee box jump overs
12 thrusters 40/30kg

Switch after the last thruster! YGIG
TC 25 Mins

These are classic crossfit movements that hurt. Try to push and be aware of your round pacing.

Scaled options
10/10
8/8

For time:

20 One Arm Dumbell Thruster 22,5/15kg
15 Sit Ups
30 One Arm Dumbell Thruster 22,5/15kg
25 Sit Ups
40 One Arm Dumbell Thruster 22,5/15kg
Row 450/400 or Bike Ergo 1000/900m

For time:

24 Thrusters
18 Push Jerks
12 Power Clean

50/35 kg

TC 6

AMRAP 15 (REPS)

12 Pistols, alternating
15 Thrusters 42,5kg/30kg
12 Bar over burpees
15 Thrusters 42,5kg/30kg

Rest 90 sec btw. rnds.

5 Bar MU
10 Snatch 40/30kg (any but power is recommended)
15 Box Jumps 60/50cm

Post total reps.