For time
60 thrusters 40
rest 5:00
50 front squat 50
rest 4:00
40 hang power clean 40
rest 3:00
30 front squat 50
rest 2:00
20 push press 40
rest 1:00
10 front squat 50

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 10 reps
Standard Push Ups 7-10 reps
Pistol Squats 10 reps
Toes to Bar 7 reps

1. LIFTING

A. E2MOM X7

1x Clean Liftoff (väljatõste põlveni)+1x S. Clean + 2x Power Jerk @65+%

1. STRENGTH

B.

E3MOM X4

5x Sumo DL@66-73%
16x KB/DB Bent Over Row (8side)

1. WOD

6 ROUNDS :

AMRAP 2

5x Pull up
10x Double KB Snatch
(hang)
20x DU / 30x SU

RX:16/12
SC1:12/8
SC2: 8/6

OHS 4 x 6

1RM Deadift

• set of rows and MU transition work

E2MOM x 6

15 cal air bike
10 push up

6 min rest

E2MOM x 6

15 cal row
12 DL w/ 2 kb (32kg)

800 m rintauintia

Single Leg DB RDLs w. support: 4 x 6 each. Rest 60s.

140 min
Warm up: EMOM15
1.Gymnastics
A. HS Walk practice for 10 min
- 18 m

B. BMU practice for 10 min
- 1 2 2 1 reps

C. BMU Capacity:
Every minute on the minute for 14 minutes:
Even: 12 calorie bike
Odd: 3 Bar muscle ups

2.Weightlifting
A. Clean 1 RM
- Warm up: power clean + clean

B. Every 20 s. for 10 minutes:
1 Squat clean
- Paino 70-75% päivän ykkösestä
- 53 kg

3.Strength
A. Front squat 3x1 @ 93+%
82 82 82 kg

4.Banded spinal decompression

Load up your bodyweight on the bar.
Squat for an AMRAP