3 x 70%
3 x 80%
3+ x 90%

12 min AMRAP:

• 3 wall climbs
• 20 m weighted lunges

75-85-95%
% referente ao 90% de 1rm
na ultima serie realizar a maior quantidade possível de repetições

"Crazy Cindy "
Amrap 15 mins
5 C2b
10 kipping HSPU
15 wall ball

Beginner option :
5 pull up
10 push up
15 airsquat

GOAL : 10+ rounds

5x3 AHAP

13x
EMOM
Power Clean + Front Squat + Jerk

Tuesday 19th September

TEMPO BACK SQUAT (20X1)

3 x 8

Start light enough to add weight for a few weeks.

Post loads to comments.

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Performance
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 155/105
Odd Minutes: 3 Strict Ring Muscle-Ups

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale the reps on the Muscle-Ups if you can’t do 3 strict in under 30 seconds, or if you done “a few” Muscle-Ups you can choose to do 3 strict Banded Transitions on the low rings instead. Use a false grip and start with straight arms.

Fitness
Every Minute on the Minute x 14:
Even Minutes: 3 Thrusters 115/80
Odd Minutes: 3 Strict Chest-to-Bar Pull-Ups + 3 Burpees

The Thruster should be heavy. You can Squat Clean Thruster (Cluster) the first rep of each set. Scale Pull-Ups to Banded Pull-Ups as needed but be sure to get your chest to the bar.

Post work and Rx to comments.

lepoja

5 kierrosta

10 + 10 askellusta laatikolle räjähtävästi
30s staattinen gobletkyykky (käsipainolla tai kahvakuulalla)

For time in couples:
- 100 sit-ups.
- 90 air squats.
- 80 push ups.
- 70 hollow rocks.
- 60 DU.
- 50 wall-ball (9/6 kgs).
- 40 box jumps (24"/20").
- 30 cal row.
- 20 MU.
- 600 m run.