30' AMRAP w. partner

10 man maker (push up + renegade row + cluster) @2x20/12.5kg
20 box jump
40 abmat sit up
80 cal row
40 burpee
20 dbl DB STOH
10 c2b

Goal: 3rnds

6 rnds for time
1 rnd Cindy
20m shuttle run
30 DU

T.C.: 12'

6 sets of tomfoolery

• @100%

3x3 sets of Shenanigans
- @100%

Amrap8 x3

Amrap1:
10 push up
10 ring row
10 mountain climber
-2min rest-
Amrap2:
10 plate gtoh
10 plate reverse lunge
10 r.twist
-2min rest-
Amrap3:
10 cal bike erg
10 knee raise
10 air squat

Rope climb, HSPU + T2B

25 minutes for quality

2 Rope climbs
4 HSPU
8 Toes to bar
1-2 min rest
Accessory:
Seated facepull with a band 5 x 20
Seated DB/KB 1-arm shoulder press, 5 x 10 /arm / light

40 min moderate
2 min ski / 2 min bike erg

Hip thrust penkiltä 12-10-8

EMOM12
1.15 decline bench ab crunch
2. 10 DL (85/60kg)
3. rest

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

5 kierrosta

Supersetit
Lonkan ojennus taljassa 10 x jalka-> nouseva paino
8 pistoolikyykkyä lisäpainolla
2 min lepo

Bear complex 5 x 3 nuoseva paino
Power clean/front squat/push press/ back squat/push press
2 min lepo

5 x
Hang power clean x 4 + push press x 5 nouseva paino
2 min lepo

Loppuun 20 min venyttely

Voit myös tehä eka voimat ja sit metconin

Conditioning

EMOM 40:

Min 1-2: 24 Cal Row
Min 3: 25 WB / 20 DB Snatch @35lbs (alternating each round)
Min 4: AMRAP: Burpee Box Jump Overs
Min 5: Rest

Gymnastic Strength

EMOM 10:

1: 8-10 Strict Pull Up
2: 10 Bench press (1-2 RIR)

-rest 5min-

EMOM 10:

1: 15 Legs Elevated Ring Row
2: 15-20 Ring Push Up

Optional Accessories

A) 4 Rounds For Quality:

• 15 Banded GHD Hip Ext.
• 10/10 KB Side Bend
• 30/30s Weighted Side Plank

B) 3-4 Rounds For Quality:

• 10-15 Bent Over Plate Reverse Fly
• 10-15 Banded Face Pull