For Time:

10 Clean & Jerks 185 lbs/ 125 lbs
100m sprint
7 rope climbs
100m sprint
10 Clean & Jerks 185 lbs/125 lbs

4x5 of barbell bent over row (choose grip)

Amrap 10

• 4 Ring Muscle ups
• 12 GHD situps

2 minute break

10 Min amrap

• 8 Bar facing Burpees
• 8 Hang power Cleans 40kg
• 8 Shoulder 2 Overhead 40kg

Score is your total amount of reps performed throughout both amraps

• 4 Sets of:
Strict Handstand Push Ups 10 reps
(Seleziona se lavorare a pavimento oppure con Deficit (10/5 cm) oppure con Vest (9/6Kg)
1:00 rest
BB Split Stance Romanian Deadlift 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)

1:00 rest
One-Arm KB Row 10 reps unbroken/side
(Utilizza un carico con cui riesci a fare 10 reps unbroken)
1:00 rest

5 x 3
Snatch Balance nousu

EMOM 10
3x High hang Snatch

EMOM 10
3x Burpee +
6x Lunge jump +
9x Push up

10min emom Kipping/bar MU practice
Odd:
Novice: supine banded lat pull down x10-15
https://www.instagram.com/p/BaUPnaAB28z/?igshid=d4fn47ozg4q
Intermediate: blocked hanging hollow pull down x6-8
https://www.instagram.com/p/BzO-bIkg4oe/?igshid=cdhxavu7iqsn
Advanced: lats to fly drill x6-8
https://www.instagram.com/p/B8sCOBAAnzp/?igshid=1ru0jas2924iq
Alt
https://www.instagram.com/p/B6Iw9hyAz5n/?igshid=g143tfy8j12r
Even: V-ups 10-15
+
Partner wod
”Panic breathing”
500-400-300-200-100m row/each
Partner in double Kb front rack. IF the front rack is broken the rower must stop rowing and both partners must do 10 penalty burpees before continuing on the row.

Inte hunnit spela in någon film på övningarna men följ instagramlänkarna så hittar ni film på hur övningarna ska utföras.

Back Squat 5x5 @100KG (1 Min Rest)

Front Squat 5x5 @80KG (1 Min Rest)

Bulgarian Split Squats @60KG (1 Min Rest)

Back Squat to Target 20” box 5x5 @120KG (1Min Rest)

Box Jump Overs (two target) 20” and 24” 5x5 (1Min Rest)

3x10 Bench Press @60KG SuperSet with Ring Rows

3x10 Close Grip Dumbbell Press @22.5KG*2
SuperSet Bent Over Rear Flies 5KG*2 (20Reps)

3x10 Double Kettle Press @16KG SuperSet 5 Strict Pull Ups.

4 Rounds for Time
15 calorie Row
5 Power Cleans 60/42,5kg
5 Bar Facing Burpees
5 Front Squats 60/42,5kg
5 Chest-to-Bar Pull-Ups

1 x niin monta leukaa kun menee, pieni kippi hyväksyttävä

2 min max Cal Row
2 min max Front Sqt (95/65)
2 min Rest
2 min max Cal Row
2 min max KB swings (Russian)
2 min Rest
1 min max Cal Row
1 min max Front Sqt (95/65)
1 min Rest
1 min max Cal Row
1 min max KB swings (Russian)