Amrap 2min chin-ups

For time

• 5 rounds for time
  • 400-meter run
  • 10 thrusters

♀ 95 lb
♂ 135 lb

3 rnds for quality
1/1 TGU
5/5 dead bug
5/5 push up pos. KB pull through

superset, 4x:
6 prone T raised
"20"" active hang "

Raakatempaus+snatch balance 2+2
15,20

Tempaus tuplia
39kg saakka, lopussa ongelmia. 39 nousi raakana juosten 😁 vähennys 35 ja pari nostoa loppuun sillä. Aika raakaa menoa kyllä kaikenkaikkiaan muutenki tänään.

Rive +työntö 2 x 1+1
35,40,44,45,49,51

Etukyykky 3x3 80%
Lämpät kolmosia 45,55
3x3 60kg

+loppujumppa

A: Push ups 5xMax
B: Ring chin ups Supinated 3xMax
C: SA DB press 2set
D: DB Reverse Flys 2set
E: DB skull cruschers 1xMax
F: SA DB biceps curls 1xMax

8' EMOM of:

• 18 cal erg bike
• 15 thrusters @ 40kg

EMOM x30

1) C2bike
2) Sit-Up
3) Handstand Push-Up

5x 3

*above the knee again
*build to heavy

A) Strength
“1 minute Turkish get up”

• Choose a weight you can complete a Turkish get up with for 1 minute (30 seconds up and 30 seconds down)
• Complete 3 reps on each side

B) WOD
Every 3 mins x 4 sets

15 double KB deadlifts
12 alternating gorilla rows
9 double KB cleans
6 alternating reverse lunges

@2x20/12 kg

3 Rounds @ 2 RIR

8-12/side DB external rotations
8-12 DB Pull overs
8-12 Prone Y-raises