5 x 1 ring pull up / strict MU

5 x max time ring support hold

5 x max time L-sit hold on a box

4x4min, 2min rest between
(A+B+A+B)

A: Run 400m + remaining time
AMRAP of: 5 Power Snatch, 10
Push-Up, 15 Air Squat

B: Row 500/400m + remaining
time AMRAP of: 24 DU, 6
Thruster

Overall RPE 4, very heavy
breathing.
Target: 2+ rounds both AMRAPS

4 rounds

70 DU
15 toes to bar

*Tempaus sylistä - tekniikka kepillä / kevyillä painoilla

5 x 3 tempaus sylistä

*Valakyykkytekniikka
*PEP-tekniikka & skaalaus

Eilinen/lepo

Strength
Squat 5rm
then perform 2×5 @ 90% of 5rm - 95
Press 1-1-1-1-1 - 45-50-55-60-65

Wod
Amrap in 10 minutes
1, 2, 3, 4 Deadlift to a Hang Power Clean 135/95 - 73 lbs
10 plyo push-ups - girl push ups
10 Yard Shuttle x 4 (So you will have finished and traveled 40 yards each round)
(Push ups and shuttle stay constant, add a rep to bar complex each round)
Score is total rounds completed = 6 rounds 2 DLtHPC

In teams of 2, AMRAP 30
Buy-in:
800 Meter Farmer Carry@32/24kg
Then with the remaining time Max Rounds of:
30 Box Jump Overs @60/50 cm
30 Power Cleans @60/42.5kg
30 Strict Handstand Push-ups

GOAL : 4+rounds

split as needed with one person working at a time.
Strict HSPU scaling: abmat , box pike push-up, pike push-up, push-up.

KB emon 5min + amrap 5min x2 1min rest

KB Deadlift 2/6
KB Swing 2/6
KB Goblet squat 2/6
KB SA Puch Press 1+1/3+3
KB Upright Row 2/6
KB Rainbow 1+1/3+3

For time
2 rnd
7 bar mu
14 box jump over 60cm
21 wall ball 9kg
Directly in
600m run
60 v up
Directly in
2 rnd
7 bar mu
14 box jump over 60cm
21 wall ball

Valakyykky 3x3, 85 % tempauksesta

Viimeisessa sarjassa niin monta toistoa kun menee!