8 rounds of:
20 s work
40s rest

3 RFQ
20 alt DB renegade rows 25kg
0:20 L-sit
15 pallof presses R
15 pallof presses L

3-5 Rounds In 10 Minutes, Each For Time, Building
5 Sandbag Squats @150lbs
10m Sandbag Carry
5 Sandbag Squats
10m Sandbag Carry
5 sandbag Squats
10m Sandbag Carry
5 Sandbag Squats
10m Sandbag Carry

4 RFQ
6 double DB Thrusters 25kg
10m double DB OH Walk
6 double DB Thrusters 25kg
10m double DB OH Walk

Ylöstyönnön ja etukyykyn harjoittelua

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Metcon (time)

For time:
100 Squat jump complexes

*1 rep is 1 squat jump + 2 jumping lunges

WARM-UP:

EMOM 9 minutes
1. 45sec jumping lunges
2. 45sec kang squats
3. 30/30sec hip & quad stretch

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Amrap 9 ladder +3
3 Power snatch 40kg
3 Push up
Ogni giro 20 du
3'rest
Amrap 9 ladder +3
Ohs 40 kg
Ring dip
Ogni giro 20 du

DEATH BY “…”

AMRAP:

Choose 1 movement; Push-ups, Air Squats, or Burpees
Do 1 movement per minute at the top of every minute. Each minute adds an additional rep.

Go until you can’t complete the required reps in a minute

AM: 40 min
2 min run/1 min walk
6 km, 6.48 min/km
HR: 130/160

PM: 155 min
Warm up for 15 min

1.MU
- Drills
- MU 6x1 + 11x2
- MU x 28

2.BCTB
- Bfly x 10
- BCTB x 15 (singles)

3.WL
A. Lifting warm up: Snatch pull to hold + Snatch
3x2+1 @ light-medium weight
- 25 30 35 kg

B. Snatch
- Heavy single

C. 5x1 @ 90 % of max

4.Accessory
15 Banded pull apart
10+10 Single leg eccentric knee extension - 15 kg

Every minute on 10 minutes
3 squat clean with good control