50 c2b / pull ups / jumping pull ups (5 min time cap)

2 min rest

25 stoh (42.5 / 37.5 / 30) (5 min time cap)

Skill: Handstand positional strength

Wod: for time (10 min T.C)
100 BBJO@24/20”

Wod: go hard and fast !

3 Rounds:
500 Meter Row
12 Deadlifts (225/155)
12 Burpee Box Jumps (24/20)

AHAFA

For time 10000m ski erg

135 min
Warm up for 15 min + 15 m HSW
1.Gymnastics
A. RMU practice for 50 min
- RS
- TWB
- HTR
- MU 7 x 1
- MU + HTR 3 x 1+1
- Total of 10 MU

2.Weightlifting
A. Snatch warm up + High hang snatch
3x25 2x30 35
B. Snatch single

3.Strength
Pause front squat
Triples up top 70%
- Slow eccentric, 2 s. pause, fast up!
35 45 50 55 60 kg

4.Sled push & accessory - not done

C&J 1RM
15-30min rest
“Bergeron beep test”
EMOM for as Long as Possible
7 Thrusters (75/55 lbs)
7 Pull-Ups
7 Burpees

Jämför med 2/6

Emom 30

1.min. 10 x thruster 40kg
2.min. 15 x kb swing 24kg
3.min. 8 x T2B
4.min. 10 x bar over burpee
5.min. Rest

• Interval of:
1 Interval of:
Assault Bike 2:00 @ max Kcal
Full and complete rest. Registra il numero di Kcal
3 Interval of:
Assault Bike ¾ Kcal of 2:00 @ max effort
Full and complete rest each interval. Registra le Kcal fatte ad ogni interval
Il primo interval è di 2:00 @ max Kcal gli altri 3 @ max effort a tre quarti delle Kcal fatte nel
primo.

EMOM 5
Hold a 60kg. For 30 sec
then take a 30 sec. Break