EMOM 8

alternating

8 - 10 hang power snatch

8 -10 t2b

L1: 35/25kg // 8 reps

L2: 42,5/30kg // 10 reps

3 rounds
1:30 ergo
5-7 jumping air squats
8-12 ring row
8-12 kip to swing

Metcon (time)

For time:
2000m bike
50 Hang squat cleans 40/30kg
30 Ring-dips

Timecap: 12 minutes.

Accessory:
Barbell sit-ups, 4 x 10
Russian twist, 4 x 20 (10/10)

tabata of hollow rocks
8 x 20sec on / 10 sec off.

Amrap 10

12 DL
10 hang power clean
8 front rack lunge steps alternating (4/4)paikallaan)
rest 30 sec

L1: 50/35kg
L2: 60/40kg

-goal 4 + rds

Back squat 3 x 5 (add 2,5 - 5kg to last workout)

AMRAP in 15 minutes of:

2-4-6-8... Pistols
*10 Burpee box overs after each set of burpees. 30/24"

Finisher:

500m Row

“Diane”

21-15-9 reps for time:
Deadlift 100/60kg
HSPU

10RFT with Partner

10 Deadlift 100/70kg
10 Box Over Burpees 24"/20"
350/300m

IGOYOU

TC 34 min

A) 1-5 Bar Muscle-up/ Jumping MU
B) 10-20m Seal walk
C) 10-30sec Superman Hold
D) Rest

Fitness:
A) 5 Ring row + 5 Push ups
B) 10-20m Seal Walk
C) 10-30sec Superman hold
D) Rest