Pull-up with extra weight 3 x 2 reps

Part A).
Skill Primer
Pause Muscle Clean & Press from Split Position
(5-8 sets x 2+3)

Part B).
Low Hang Clean, Pause Clean & Split Jerk
(8 sets x 1+1+1 / 55%-70%)

A, Strength:
1.Superset x 3
-Single Leg Extension x12-10-8 / leg
-Single Leg KB Hamstring Curl x12-10-8 / leg

1. 3 sets:
   -Dual DB Hack Squat x12-10-8
   After each set: max DB Sumo Squat Pulse @1xlight

2. 3 sets:
   -Single Leg Calf Raise with DB x12-15 (3sec down)
   -Single Leg Tibialis Raise with KB x12-15 (3sec down)

Extra WOD: 2 Rounds (5:00 ON / 2:00 OFF)
-30 DU or SU
-10 KB Front Squat
-30 DU or SU
-10 Russian Swing
-30 DU or SU
-10 KB Cluster
@2x12/16 KB

-tasaisesti(tavoite) toistot.

Partner workout
5 rounds for time
25 cal erg
15 Devils press
10 Burpee box jumps
-Split reps anyhow
cap 20

FOR TIME:

1-2-3-4 rope climb / 2-3-4-5 zombie climb
12 t2b / V-ups
14 walking lunges @24/16kg (eli seitsemän/jalka askelta kävellen eteenpäin kuula sylissä)

Bench press
8x jumping pull-ups

Strict Amanda

9-7-5 reps for time of

• Strict ring muscle-ups
• Squat snatches

♀ 95 lb
♂ 135 lb

1 km run in start and after every movement.
1 km ski erg
Run
1 km Row
Run
100 m Lunge (20kg sandbag)
Run
80 m burpee broad jump
Run
200 m farmer’s carry (2x24 kb)
Run
50 m Sledge push (80/100kg)
Run
50 m Sledge pull (60/80kg)
Run
100 wall ball

3 min On, 1 min REST, 15 rounds

A) 2 min ROW + Dubai vatsat @ 12-16 kg Kb

B) 2 min BIKE ERG + C&J @ 50-60 kg

C) 2 min SKI + box jump/ viivajuoksu / lunges