Heavy DT

Every 8 minutes x 5 sets:
12/9 cal bike or row
10 hang power clean 30/20 kg
15/12 cal bike or row
10 front squats 30/20 kg
18/15 cal bike or row
10 shoulder to overhead 30/20 kg

EMOMx32 (40s on, 20s off)
1) echo bike cals
2) alt. devils press @225/15kg
3) DU / SU / DU practice
4) rest
5) echo bike cals
6) wall walk
7) Box jumps @60/50cm
8) rest

2 mi run along waterfront

WU:
1000m row

WOD:
Partner WOD (me, Sherry, Sophie)

120 Thrusters (55)
every minute, everyone does 5 burpees

did first minute: 22
11
9
8
7
Total: 57

Time: 12:54

Did 4 strict pullups, then 8 strict with black band
worked on kips
did 2 kipping pullups w/o band

1: 5 feet on box pike push ups
2: 10 burpees over line
3: 20 air squats
4: Max reps wall walks
5: rest

WARM UP 10min 1 rounds

5× + 5×/side + 5×/side + 5×/side + 5×
GOBLET SQUAT *plate +
HALF KNEELING WEIGHT SHIFT *plate +
HALF KNEELING HIP FLEXOR and HAMSTRING STRETCH +
PIGEON STRETCH +
SITTING ADDUCTORS STRETCH

5×/side + 10× + 10× + 10× + 10×
PRONE SCORPION +
BODY SAW PLANK +
SHOULDER EXTENSION ROCKING +
W- FLOOR SLIDE +
BEAR CRAWL HOLD with SHOULDER TAP

5× + 5× + 5× + 5× + 5×
HIP ROLL GLUTE BRIDGE +
YOGA HAMSTRING STRECTH +
YOGA ADDUCTOR STRECTH +
ROLLING BACK +
1-LEG YOGA BOAT POSE

KUVAT LIIKKEISTÄ:

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RDL *sn-grip + MUSCLE SNATCH + OHS + DROP SNATCH +
SNATCH HIGH PULL from BELOW KNEE *flat footed + SNATCH from BELOW KNEE
1×2× 5+2+2+2+2+2@barbell, rest btw sets 1min

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SNATCH from BELOW KNEE
3@up to 68%, 2×3@73%, sn-%, rest btw sets 2min, example up to 58/65/68%

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RDL *jerk-grip + MUSCLE CLEAN + FRONT SQUAT + TALL CLEAN *flat footed +
CLEAN HIGH PULL from BELOW KNEE *flat footed + CLEAN from BELOW KNEE
1×2× 5+2+2+2+2@barbell, rest btw sets 1min

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CLEAN from BELOW KNEE + FRONT SQUAT
2+3@up to 65%, 2× 2+3@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

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SHOULDER PRESS + PUSH PRESS + POWER JERK + SPLIT JERK *rack, split both side 1+1
1×2× 2+2+2+2@barbell, rest btw sets 1min

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PAUSE SPLIT JERK + SPLIT JERK *rack, pause 2-3 seconds in the dip bottom position, split both side 1+1
2+2@up to 65%, 2× 2+2@70%, jerk-%, rest btw sets 2min, example up to 55/60/65%

3 rounds:

10+10 x front feet elevated split squats with DB's
30s reverse plank

*rest 1:30

2 Rounds windows of: 3´30"min ON / 2'min OFF (Total time 31'10")
Treenaaja ________________________________ Kuntoilija

A)AMRAP ________________________________ A)AMRAP
20 Cal / 15 Cal Bike _____________________ 20 Cal / 15 Cal Bike
9 Power Cleans 60/40kg ________________ 9 Power Cleans HAP
MAX V-ups ______________________________ Max AMSU

B)AMRAP ________________________________ B)AMRAP
200m Run Assault Runner ______________ 100m Run Assault Runner / 600m Bike
10 KB swings 36/28kg __________________ 10 KB swings HAP
MAX Dual DB OH lunges 22.5/15kg _____ MAX Dual DB front rack lunges HAP

C)AMRAP _______________________________ C)AMRAP
20 Cal / 15 Cal Ski ______________________ 20 Cal / 15 Cal Ski
9 MB Squat clean 40/30lbs _____________ 9 MB Squat clean HAP
MAX Legless rope climb ________________ MAX Modified Rope climbs

Rest 6'min

Then….

5 sets for quality: Tc 20'min
8+8 DB 3 points row
8 Wide grip pull-ups
8 Barbell row
Max Seated Rear Delt Raise

Rest 90"sec-2'min