EMOM 9
1. 3 Thrusters @75%
2. Rest
Percentages are calculated from your push press 1RM

1-2-3-4-5-6-7-8-9-10 reps of
ring dip
box jump @30/24
handstand push up

WOD
14min. amrap
2-4-6-8-...
overhead/goblet squat
(jumping) lunge
arch up
sit up

4-5 sets:
100 ft. Heavy sled push. Should be a steady march.
100 ft. Heavy Dball carry. Something you can do unbroken.

Rest as needed between sets.

11 Min AMRAP

30 Air Squats
20 Push Ups
10 Pull Ups

OHS 1 RM

Find OHS 1 RM, time cap 10 minute.

With partner for time:

100 DB. Front squats, 20/15kg
200 Kettlebell cleans, 24/16kg

*One of the partners will row 20/15 calories while the other starts doing the movements. After 20/15 calories there's a change in turns. Other partner starts rowing and the other one continues where the first one left off.

Barbell Cycling
EMPTY BARBELL
15 Power Cleans
15 Push Jerks
12 Power Cleans
12 Push Jerks
9 Power Cleans
9 Push Jerks

Conditioning
20' Alternating
Odd - 5 Deadlifts@BW
Even - 15 Box Jumps

Kasvavalla painolla:

5 kierrosta
5 rinnallevetoa kyykkyyn
7 leuanvetoa
1 min lepo

6 min EMOM
even 30 s handstand hold against the wall
Odd 30s hang on a pull up bar