6x6 reverse on rings

3 rounds for time:

20 bike erg
15 kb swing
10 kb goblet squat

VX7A

10 min EMOM
Min 1: 3 partial pull deadlifts + 3 deadlifts @60-65% 1RM
Min 2: 6-10 wide grip banded chest to bar pull-ups

Week 11/18: 5/3/1 EMOM
10 min E2MOM:
• 3 Bench Press
• 6 One-arm Dumbbell Row /arm
Start with 45% of 1RM and increase by 10% each round to finish around 85%.
Dumbbell weighta in the comments

Shoulder press 2 RM, then max reps @ 80%

EMOM10

2 power clean & jerk @65-75%

EMOM x 20

Minutes 1, 2,3: 5 Squat Snatches
Minute 4: REST
Minutes 4, 6, 7: 4 Squat Snatches
Minute 8: REST
Minutes 9, 10, 11: 3 Squat Snatches
Minute 12: REST
Minutes 13, 14, 15: 2 Squat Snatches
Minute 16: REST
Minutes 17, 18, 19: 1 Squat Snatch
Minute 20: DONE!

The flow of this workout is you will complete the prescribed number of snatches on the minute for three minutes. Then there will be an entire REST minute where you can also add weight for the next three minute wave.

We should start at about 50% of our 1RM snatch for the first sets of 5 reps and progressively build so that by the final three minutes we're doing singles at 85-90% of our 1RM.

50 kcal bike/row
50 partner wall ball
50 partner sit-up w/ wb
25 box jump over

rest 1min

50 kcal ski
50m farmer's carry
50m over head carry
25 box over vurpee

rest 1min

250 SU
50 Deadlift 60/40kg
50 Partner push-up
25 box over burpee

wu:
AMRAP 8
5 up&down
10 band pull aparts
10 wb thruster
10 dead pug
20-30s mobility of choice

1) ENGINE

4 SETS OF:

AMRAP 6:

-350m Ski
-30 WB
-350m Row
+Amrap Burpee Over Rower

-REST 3MIN BETWEEN SETS-
Ylläpidettävä vauhti, mutta pitää tuntua pahalta. RPE 7/10 Tähtää about samaan tulokseen joka rundi

2) ACCESSORIES
4 ROUNDS FOR QUALITY:

-45-60s KB Plank Drag Through
-45-60s Banded Dead bug
-10/10 Banded Split Stance Wood Chop

KB DRAG:

Dead Bug:

Wood Chop:

5 sets -

5 sumo deadlifts