FOR TIME

• 300m Row
• 3 Ropeclimbs
• 200m Row
• 2 Ropeclimbs
• 100m Row
• 1 Rope

AMRAP 12
600m ski
10 c2b
30 air squat

AMRAP 12
800m row
40 DU
30m sled push @moderate (130kg ish)

AMRAP 12
1k bike
20 push ups
30m sandbag carry @68kg

• 36min putkeen, eli heti seuraavaan amrappiin
• idea tehdä hyvää tahtia mutta hyvällä fiiliksellä ja niin, ettei tarvii puskee liikaa

For Time

100 wb
100 kbs
100 du

-bar muscle up & progressions
-gymnastics holds (pull up hold, ring support hold, dip support hold)

• Max Chin up hold - 57seconds
• Multi-grip monkey bars with pull-up at each bar - 11 bars
• Cable Tricep Pull-down - 3 x 10 x 8.75kg (each arm)
• Cable Arm Curl to Twist and Punch - 1 x 10 x 11.25kg, 1 x 10 x 13.75kg, 1 x 10 x 16.25kg (each arm)
• Cable Kneeling Tricep Extension, immediately followed by kneeling cable crunches. 3 x 10 x 16.25kg, 1 x 10 x 23.75kg, 1 x 10 x 26.25kg, 1 x 10 x 28.5kg

Squat Snatch - 10 x 20kg, 5 x 30kg x 2

Every 90 sec x 3
15 sec Deadlift hold
7 Deadlifts @ 175/120 (Rx+@ 225/155)

Every 90 sec x 3
15 sec Double KB Front Rack Hold
10 Double KB Push Press
*pick load

Every 90 sec x 3
30 Sit Ups
(Rx+ 40 reps)

A.
Six sets of:
Shoulder Press x 2-3 reps @ 20X1
Rest 2-3 minutes between sets. Use this time to work on hip mobility and glute activation.
I was up to about 135 on these, but after a couple of reps, my form really slid, and I was arching my back. I really need to work on driving the weight up, as opposed to cheating to get the weight up.

B.
Four rounds for time of:
115/75 lb. Push Press x 10 reps
24″/18″ Box Jumps x 20 reps
Double-Unders x 30 reps
I FORCED myself to get through a fourth set of these. For Push Presses, I got a pretty good rhythm going for the most part, but had to break them down as the sets progressed. For Box Jumps, I tried to do more than 10 in a set in the early going, but got back down to 2 sets of 10. For Double Unders, I tried to get as many as I could unbroken, and went from there - forearms pretty weak.

I was a crumpled mess after the third set, but after a break, worked my way through the final set.

5 RFT

• 12 Cal ski-erg
• 12 GHD Situps
• 12 Cal ski-erg
• 12 steps walking OH lunges 2x20kg kettlebells

165 min
Warm up for 15 min

1.Strength/skill
A. EMOM10:
1) 3 TnG squat clean + jerk - 37.5 40 40 40 40 kg
2) 10 m HSW - 5 5 4 5 4 m

2.Anaerobic capacity
6 x 1' ON / 4' OFF
A.
8 heavy DB snatch - 35 lbs
8 box over burpee > 6
ME bike
Calories: 4 6 5
B.
8 DB thruster 35/50 lb > 25 lbs
20 DU
Reps: 1 rnd + 8 T, 1 rnd + 2 DU, 1 rnd + 5 DU

3.Strength endurance
Double TABATA alt. (16 x 20 s. ON/10 s. OFF)
DB curl + press-15 lbs
L-sit hang

4.4 sets
12 Hip thrust - 60 60 60 60 kg
10 hamstring curls - 10 10 10 10 kg

5.3 sets
12 low cable pulley - 35 40 40 kg
15 side lat. raise - 10 lbs/3 kg
20 pike leg lifts
12 sa. DB press - 20 20 20 lbs

6.3 sets
3x7 bicep curls 13 kg
15 v-ups

13x
EMOM
Power Clean + Front Squat + Jerk