Emom for 30min

-Row 12/10cal
-Kb swing 20x @ 24/16kg
-Du's 20-30
-Abmat sit-ups 20
-Rest

1 RM box jump
Lunge walk 3x8/8
Shoulder Press 3x5 @ moderate weight
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4rounds
30 seconds of DB Snatch RA 20/15kg – max reps
Rest 30 seconds
30 seconds of DB Snatch LA 20/15kg– max reps
Rest 30 seconds
30 seconds Supine Ring Row – max reps
Rest 30 seconds
30 seconds Box Jumps
Rest 30 seconds

Super set
Chest to rings
5, 4, 3, 2, 1
straight in to
Ring dips
5, 4, 3, 2, 1
- rest as needed in between super sets
- c2r, get the ring to your diaphragm every rep, use bands if needed
- sent videos of the last reps

Rest day

For time: 6 rounds of “Nick”
10 DB Hang squat cleans
6 HSPU on DBs

-Parin kanssa vuorotellen yhteensä 50 raaka rive riipusta.

Al Fresco Back Session on The Rec. Run 90 yards, 20 reverse rows, run 90 yards, 20 pull ups, repeat for 30 minutes losing 1 rep each round. Got to complete the 10 reverse rows, so 320 reps and 1.14 miles running. Training outside, winner winner👍👍👍

Power clean 5x3, försök att höja med 1-2,5kg från förra lördagen
WPU: 3-3-3-3-3
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Partner WOD:
4 Rounds of:
Partner 1: Run 400m
Partner 2: 8 Deadlifts 100/70kg then amrap Pushups until partner returns

Each partner does 4 rounds. Score is total time, subtracting 1 second for every pushup completed.

E2M for 12min:
1: Back squats x6 @31x1
2: Bench Press x5 @31x1
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For time:
50 Barbell Lunges ca 30-35% 1RM Back squat
100 dynamic push ups/push ups
150 DU/90SU
Dela upp övningarna som du känner för.

Core
3 rounds:
10 hollow rock
10 v-ups
10 sec tuck hold
10 sit-ups

Rest 1min between rounds