10min alkavalla minuutilla

5 etunojapunnerrus
5 thruster

AMRAP 28

30 WB 9/6kg
30 Box jumps 24/20"
30 Sit ups
20/17 cal row

Valitse yksi liike listasta:
-Kipping t2b
-kipping pull-up / C2B
-Bar MU

Tämän jälkeen tehdään suhteellisen HELPPO määrä toistoja hyvällä tekniikalla EMOM 7

Every 2 minutes x 6

TNG C&J 3 reps

-voit nousta painoissa, mutta ei mennä feileihin saakka

12 min EMOM
1) 18/15 cal row
2) 2-5 strict hspu
3) 10-15 box overs

This is not all out effort but feel free to be a beast. Move like a ninja. Scale the reps as needed. There should be at least 15 second of rest in hspu/box overs

5 Front Squat + 11 Back Squat

Start every 6mins, perform 10-15 reps of Pushups during the rest period.

3 x 2 clean + 2 front squat + 2 split jerk, 75 %-85 % of 1 RM

IisiWOD goes for the technique.

EMOM 10
Every minute perform:
Power snatch + hang power snatch
@80% of power snatch 1RM

10 reps 60-65 %
10 reps 65-70 %
8 reps 70 -75%

Rest 2 min between sets

18.4

Diane
21-15-9 reps of:
Deadlifts, 225 / 155 lb.
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, 315 / 205 lb.
50-ft. handstand walk after each set

9 min time cap