Overhead Squat

5-5-5-3-3-3-1-1-1

Send Off 2:30

B) Wendler bench press progression VK1/4
5/5/5+ @65/75/85%

Count weights from 90-95% 1RM

C) 3 rounds for quality
5-10 upper body lift + 5-10s hold
5-10 leg lift + 5-10s hold
5-10 v-up + 5-10s hollow hold

" We Got Balls"

For time :

1-2-3-4-10-4-3-2-1 sync shuttle run
10-15-20-25-100-25-20-15-10 Wallball Shots

TC 15

EMOM x35

1) ski
2) 5-15 pull up
3) echo
4) 20-50 DU
5) rest

Every 150s x 4

4-4-3-3 V.3 (3-1-X-1)

Huom! 3s alaslasku.

For time:
1km row or 2km bike
50 thrusters 30/20kg
30 C2B
2km bike or 1km row
50 thrusters 30/20kg
30 Bar MU
TC 20 Mins

Everything split as YGIG

"The Card Deck"
(You will need a card deck or card deck app on your phone)

Every 45s or scale to 1min

Version 1.
Heart - Push-Up
Spade - V-Up
Club - Squat Jump
Diamond - Half Burpee

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Version 2.
Heart - Pull-Up
Spade - T2B
Club - DB Snatch
Diamond - Goblet Squat w/KB

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Version 3.
Heart - Pull-Up
Spade - V-Up
Club - DB Snatch
Diamond - Goblet Squat w/KB

*NO JOKERS!

Weighted push-ups 3×10

For time : IGYG

200 Double Unders ( TC 5 )
120 Calories Bike Erg
120 Calories Row
150 Double Unders ( TC 4 )
80 Calories Bike Erg
80 Calories Row
100 Double Unders ( TC 3 )
40 Calories Bike Erg
40 Calories Row
50 Double Unders ( TC 2 )

TimeCap 32

Switching A & B 2 on 2 off;

A. 12 Thruster 40/30kg + 12 power snatch + max bar over burpees

B. 20/15 cal bike erg + max HSPU

If we are a big class then 10 can start working and 10 start on the rest.