1-2x1x[1+2]@barbell, 1+2@up to 75%, 3x1x[1+2]@80%, pp-%, rest btw sets 2min *up to example 55-65-70%

Merkkaa yhteispaino.

For time
100 ghd situps
25 m handstand walk
200 double under

Split as needed

EMOMx25
1-2) 200-300m run
3-4) 1 round of ”DT”
5) rest

”DT”
12 deadlift
9 hang power clean
6 push jerk
@70kg/50kg

• paino niin, että ei tarvii saada ub, mutta kuitenkin haastaa

2 Intervals

A1. 15-minute EMOM (0:45/0:15)
1) BikeErg for calories
2) KB clean and jerks @ 2 x 24/16kg
3) Shuttle runs*
4) Wall walks
5) Rest
* 1 shuttle run = 7.62m out + 7.62m

A2. 15-minute EMOM (0:40/0:20)
1) Cross-over single-unders
2) DB shoulder to overheads @ 2 x 22.5/15kg
3) Box jumps, 24/20″ (step down)
4) Devils presses @ 2 x 22.5/15kg
5) Rest

Rest 3:00 b/t EMOMs

Feel. Each interval should be a pace that you can maintain (barely) for the work duration, and recover to repeat your effort on short rest. Your pace/effort should be consistent from EMOM to EMOM, regardless of the movements.
Aim to be consistent with your calories/reps on each EMOM. Break the movements you feel are not sustainable for the work duration into sets as needed to ensure you are moving steadily through this piece.

For time:

• 155-lb./105-lb. snatches, 30 reps

5 sets:
5 Hip Thrust to Catch
- Rest as needed btw sets

• Measure the top of the rings to the top of your hip. Lie flat on the floor, shoot your hips up to the rings and catch (with your feet on the ground) in the bottom of the dip.

Strentgh 12 mins

1a) Strict Medium Grip Pull-ups: 4 x 6reps Rest 45s.
Options: add weight, BW, Partner Asssited

1b) Single Arm Overhead KB Carry: 4 x 20m/arm. Rest 45s.
- heavy sets

hollow body + superman hold TABATA

superset, 4x
10 plank seesaw
5/5 one arm ring row w. KB front rack hold

tuck up to handstand (sc: bounce up)
5x5-7 reps, 5-8sec static hold for the last rep 1' rest

10' EMOM
1: 5/5 alt. one legged ttb
2: 6-8 pike push up

For time

• 440-meter row
• 10 box jumps
• 10 deadlifts
• 10 wall-ball shots

♀ 24-inch box, 185-lb barbell, and 14-lb med ball
♂ 30-inch box, 275-lb barbell, and 20-lb med ball

Time cap 25 minutes

Compare to 201113.