Max reps Pull-ups then 50% EMOM

EMOM5
2 Pull-ups

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 72% (3 Power clean:ia ja päälle yksi työntö tasajalkaa)

Deadlifts:

15 @ 45%
12 @ 55%
8 @ 60%
3 x 6 @ 70%

C) Accessory:

Banded strict CTB pull-ups, 4 x 12

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JM press, 4 x 15

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4 x 15 Back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

For Time

1k Row
40m HS Walk/ 6 open standard wall walk
60 DB Snatch
40 Box Jumps
60 Wall Balls
@22.5/15
@60/50cm
@9/6

• Scorpion Stretch - 60s each
• Lizard Pose - 60s each
• Prayer Stretch - 60s (Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Pause squat 5x(4/40s” + 4)

E2:30 x5:
5-5-4-4-3 Back squat
14 alt. seated strict press @2x db’s

45s on / 45s off - 3 rounds
a) rope climb / lying to standing
b) t2b / k2e / v-up / tuck up
c) wb

Tarkoitus: Pyri tekemään sama määrä toistoja joka kierroksella tai hieman kiristämään loppua kohti.

4x5 @60 % of 1 rep max

Strength: 20 mins back squat
0-2 10@50%
2-4 8@60%
4-6 6@70%
6-8 4@80%
8-10 2@90%
Then 10 mins to build to a heavy single

Wod: 3 RFT
400m run
10 STOH@70/50

Strength: a chance to warm up properly into a 1rm , progressively build the weight as reps decrease.

Wod: move fast on the run but not sprint pace and aim to go unbroken on the STOH, challenge yourself with the weight.

5 x 8