Partner WOD, I go you go, using 22 reps as the bench mark. Weighted press ups, starting at 10kg, add 5 each set to 40kg then back down in 5s. Work to break then finish the 22 reps unweighted. 22@10, 22@15, 15@20 +7, 10@25 +12, 8@30+14, 7@35+15, 5@40+17, 8@35+14, 8@30+14, 11@25+11, 12@20+10, 19@15+3, 22@10. With Jerry.

EMOM 20min
1. Strict Ring-dip x5
2. Strict Toes-to-bar x5
3. Strict Ring pull-up x5
4. Ball Pike x5

70 min
WU for 15 min

1.Weightlifting
A. Suggested jerk warm up
A. Split jerk – 15 x 2 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
+ 3 x 1 lifts after the EMOM

GHD back/hip extension

AMRAP 22':

22 WBS
22 Deadlift
22 Box Jumps
22 Push Press
22 DU

100 du
27 Cal row
27 fermer carry 2*24
100 du
21 Cal row
21 fc
100 du
15 Cal row
15 fc
100 du
9 Cal row
9 fc

day 1, 6x2 @ 80%

5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat

Percentages: Set #1 - 60% of estimated 1RM OHS Set #2 - 63% Set #3 - 66% Set #4 - 69% Set #5 - 72%

• Tempo - 5 seconds to find the bottom position. 2 second pause in bottom. Regular stand. All repetitions are taken from the rack. Rest as needed between sets, aiming to keep it to 2:00 or less.

A:
Front squat 3x8
Vikten ska vara ansträngande men faila inte
b:
4rounds:
5min amrap:
5 pull ups/ ring rows
10 push ups
15 squats
3min rest

Aktiivinen leebeni. Pk ulkoilu. 35+ ja 40+