21-15-9
Kalorisoutu
Punnerrukset
Istumaannousut
Leuat
Boksit

• For Time:
BB Thrusters (40/30Kg) 21 reps
BB Thrusters (60/40Kg) 15 reps
BB Thrusters (80/55Kg) 9 reps

2min On / 2min Off:
a: 20cal Row + amrap Wallball
b: 60m Push sled (+60kg) + amrap Burpee Box Overs.

Strength: 20 mins to perform
5x4 Deadlift@85-90%

Wod: 8 min amrap
20 wall ball@9/6
10 SDHP@40/30

Wod: aim to go hard and fast hit that uncomfortable pace and hold it, try and get each set of wall balls done unbroken.

Warm up, diaphragm breathing, foam rolling.

Gymnastics 15 min. EMOM (five rounds)
1) 10 burpees
2) 10 pistols alternate
3) 20 sit ups

Strict Rings Dips:
4 rounds, 10 reps

KB C&J - 4 rounds, 10 reps

Mobility:
1) kb wind mill 3 rounds, 5+5 reps
2) thoracic flow
3) hip flow
4) hip flow 2.0
5) perfect stretch
6) ab work

This is definitely worse than FGB...

8 round tabata at each station. One minute rest after each traction is completed.

Wallball 20/14

Sumo DL High Pulls (55 lbs)

Box Jumps 20″

Push Press (55 lbs)--> only was able to complete 4 out of 8 rounds as my shoulder was feeling "tweaky"

Row (Calories)

Your score is the total number of reps and calories performed at all stations.

Part A).
Skill Primer
Pause Muscle Clean, Push Press & BTN Split Jerk
(5-8 sets x 2+2+1 / 0:02 pause just off the floor)

Part B).
Clean Pull, Low Hang Clean & Split Jerk
(8 sets x 1+2+1 / 60%-75%)

Energiaa, tänään ei ole aivan helpoin treeni luvassa :)

In two teams:

8min AMRAP
C2B/pull ups/jumping pull ups (choose number
HS walk/gymnastics bear crawl

Individual wod:

BMFG qualifier 19.1
6min AMRAP
2,4,6,8,10.......
Power clean (80/55)
Burpee box over (24/20)
Then 2min break into:
500m row

Pairs wod:
17.5 (1:1) - 10rds
9 thrusters (42.5/30)
35 DUs

WOD: Death By Clean & Jerk (#135/95)

Minute 1......1 C&J
Minute 2......2 C&J
Minute 3......3 C&J
etc...

Post WOD: 10 Minute Push Up Test (140)