Tunti pidetään RNC matolla.

Warmup
400m run or 500m row
Then
Barbell warm up
5 deadlifts
5hang cleans
5 front squats
5 strict press
5 push press
5 Backsquat
X 3 (increasing in weight each round)

Partner WOD
100 Deadlifts (135/95)
400m run
50 Thrusters (95/65)
400m Run
100 Power Cleans (95/65)
400m Run
50 Snatches (95/65)

*runs are done together. Split barbell movements between partners

*500m row for run

A,
Back squat week 2 Cycle 2
1x3 @ 70%
1x3 @ 80%
1x3 + AMRAP @90%

Incline Bench Press
Find your 1 RM for the day

B,
Accessory Lifts
DB Bench: 2 x 15
DB Rollback: 2 x 10
Single Arm DB Row: 2 x 10

C,
EMOM 12 min
Odd: 3 Legless Rope Climb
Even: 6 Bench Press (70-75% of 1 RM)

D,
3 Rounds
15m Waiters Walk (right)
:10 sec Chin Over Bar Hold
:30 sec Hold at Bottom of Goblet Squat (light)
15m Waiters Walk (left)
:10 sec Chin Over Bar Hold
Rest :90 sec between each round.

Handstand / Hanstand walk Practice 15 minutes.
Max. Time hansdstand / Max. Distance Handstand walk.

15 MIN

• 30 sec Erg @85%
• 1/2/3/4/5…. Squats 2x24kg kb in front rack
• 1/2/3/4/5…. Push presses 2x24kg kb

score is amount of reps performed - 10 sec Erg=1 rep

3 RFQ
40 alt KB plank pull through @24kg
0:20 L-sit on parallet
20 hollow rocks
2:00 rest

1k row for time

Death By Burpee Box Jumps

4 x 5-8 @ RPE 8

4 x 3 @ 71-76%