Herkistelyä ennen ykkösiä
@<95%
Rest as needed

“Death by” EMOM as long as possible:
• Power Cleans 115/75#
• Chest-to-Bar Pull-ups

Every minute on the minute (EMOM), starting at 0:00, perform 1 power clean + 1 chest-to-bar pull-up within minute 1, rest in remaining time. Complete one more rep of each movement per minute each subsequent minute (2 power cleans + 2 ctb pull-ups from 1:00-2:00, 3 power cleans + 3 ctb pull-ups from 2:00-3:00, etc.). Continue as long as possible until unable to complete the number of reps prescribed in under a minute.

Score is the number of full rounds completed plus number of reps completed in the last round. Goal: complete 7 rounds.

3 rounds for time:

30/21 cal bike erg / echo bike
15 wall ball shots
15/12 cal row

Q7AV

Pausing Snatch Deadlift

3 x 3 x 100 - 105% of SN. ( 3 sec pause @ Mid tight )

AMRAP 14

60 Calorie Row
50 Toes To Bar
40 Wallballs 9/6kg ( 10/9ft. )
30 Cleans 60/42,5kg
20 Ring Muscle Ups

23.2A:

Complete as many reps as possible in 15 minutes of:

5 burpee pull-ups
10 shuttle runs (1 rep = 25 ft out/25 ft back)
*Add 5 burpee pull-ups after each round.

Every 2:30 x 4 (10min)
-10 c2b
-10 hspu

Jefferson Kang Curl: 3 x 3. Rest 60s
- Light/moderate weight
+
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

3 rounds:
12 romanian deadlift
12 front squat
12 reverse lunge
-rest 2-3 min between rounds-