Deadlift 3x1

For time

• 10 triple-unders
• 20 chest-to-bar pull-ups
• 30 wall-balls shots

♀ 14-lb medicine ball to a 9-foot target
♂ 20-lb medicine ball to a 10-foot target

Perhoset

Sumo 3x2

squat clean + press + push press practice

6' AMRAP
1 bear complex
10 wall ball

10min omaan tahtiin:

10 weighted glute bridge
5+5 single arm floor press
5+5 half turkish get up/ side plank rotation

E2:00 x8
A)
8 back squat
10 alt. Strict press @2x db
B)
6/6 romanian deadlift @ kb
6 kb row

*toinen tekee ensin 4 kierrosta A, toinen 4 kierrosta B

Deadlift 3x2

OPTION 1)

For time with partner, YGIG, divide anyhow:
2 rounds of:
12 burpees over the bar
12 cleans, weight 1
12 burpees over the bar, may step over
12 thrusters, weight 1

2 rounds of:
12 burpees over the bar
12 cleans, weight 2
12 burpees over the bar, may step over
12 thrusters, weight 2

2 rounds of:
12 burpees over the bar
12 cleans, weight 3
12 burpees over the bar, may step over
12 thrusters, weight 3

Time cap: 16 minutes

Parit voivat hyödyntää samaa tankoa painojen salliessa. Painon 3 tulee olla noin 50% rinnallevedon 1RM:stä tai sellainen, että pystyt tekemään myös raskaimmat thrusterit 3-4 toiston sarjoissa. Painot 2 ja 1 tästä asteittain kevyemmät (voit katsoa suuntaa esim. virallisen version Scaled/Foundations -painoista).

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OPTION 2)

2 rounds of:
6 burpees over the bar, may step over
9 cleans, weight 1
6 burpees over the bar, may step over
9 thrusters, weight 1
- rest 60s after each round

2 rounds of:
6 burpees over the bar, may step over
6 cleans, weight 2
6 burpees over the bar, may step over
6 thrusters, weight 2
- rest 60s after each round

2 rounds of:
6 burpees over the bar, may step over
3 cleans, weight 3
6 burpees over the bar, may step over
3 thrusters, weight 3
- rest 60s after each round

Time cap: 16 minutes

Skaalaus:
Painon 3 tulee olla noin 50% rinnallevedon 1RM:stä tai sellainen, että pystyt tekemään myös raskaimmat thrusterit 3-4 toiston sarjoissa. Painot 2 ja 1 tästä asteittain kevyemmät (voit katsoa suuntaa esim. virallisen version Scaled/Foundations -painoista).

20-19-18-…-1. for time

(cal) Row
(cal) SkiErg
(cal) Air bike

Time cap. 45:00

Flow. 20 (cal) of each machine – 19 (cal) of each machine – etc. until you run out of time or finish 1 (cal) of each machine
Option. You can start at lower calories (e.g. 18) if needed to finish within the time cap. This is an opportunity to make an estimate of your capacity and see how it holds up.