Takakyykky 7 toistoa

• 20 HSPU
• 30 Dead Lift (185,115)
• 40 Burpee

- 50 KB Swing (53,35)

Modifications: 1 ab mat for most of the HSPU, I think I used 2 ab mats for maybe 4 of the HSPU? But I'm pretty happy with it! I wish I was faster though.

14:58

Front Squat 5x3
225#
230#
235#
240#
245#

15:00AMRAP
3x bar muscle ups
6x alternating pistols
9x tire ghd sit ups

8 rounds + 1 rep

• 2 Round of:
BB Thrusters (60/40Kg) 9 reps
BB Thrusters (50/35Kg) 12 reps
BB Thrusters (40/30Kg) 15 reps
1’ rest each round

EMOM 15 min
1 squat clean

plates on back

100 x GHD for quality

Find 10rm back squat. Warm up and the then go for it.

Vinkki: tarkista aiemmin tehty 8rm.

Cool down:
Kevyttä hölkkää 5-10 min ja sen jälkeen rullaa jalat

Muprh prep (eroaa torstain wodista hieman)

Cindy EMOM style as long as possible (max 20 min)
5 pull ups
10 push ups
15 air squats

Goal is to hit min 10 rounds so feel free to scale down the reps if needed.

Option B, every 2 min or every 3 min as long as possible

Mary
5 hspu
10 pistol squat
15 pull ups

Pendlay row 2x8 & 1x12