Linchpin test 3
3 Rounds for Time:
21 Wall Ball Shots
14 HSPU
7 Deadlifts

ABS: EMOM for 2 rounds
Leg raises
Weighted AMSU
Plank hold
Rest

Back: EMOM for 2 rounds
Good morning
Ring row
Alternating DB Snatch
Rest

Every 4'min for 4 Rounds

Treenaaja ______________ Kuntoilija
18/14 Cals ergo ________ 14/10 Cals ergo
10 DB Deadlift __________ 8 DB Deadlift
8 C2B __________________ 6 Pull-ups / Jumping PU
6 Target burpees _______ 4 Target burpees
4 HSPU ________________ 2 HSPU / PIKE

EMOM30:
a) db flow, L + R
b) 6-12 cal bike / ski erg / air bike
c) rest
d) kb flow
e) 6-12 box get over
f) rest

EMOM 20

1) crossover singel 40s. practice
2) 16 alt. pistol squats, use weight if possoble
3) 6 devils press
4) rest

For time :

18-14-10 Dumbbell Squat Snatch 22,5/15kg. ( Alternating )

9-7-5 RMU ( M )

7-5-3 RMU ( F )

TC 10

Ylöstyöntö

Hang muscle clean
3-5 x 3

Clean pull + hang clean + jerk
4-5 x 1 + 2 + 1

Power clean
4x 2

OH squat 3 RM, then max reps @ 80%

A,
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]
1x [ 1 Push Jerk + 1 Split Jerk ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
Every 1 min for 20 mins, alternating between:
AMRAP in 1 min of:
5 Push Jerks, 70/47kg + 10 Pull-ups
Rest 1 min
AMRAP in 1 min of:
5 Hang Power Cleans, 70/47kg + 10 Toes-to-bars
Rest 1 min

Complete in teams of 2.

Partner 1 Completes the work while partner 2 Rests. Alternate throughout the 20 min EMOM.

This is 1 min of work and 1 min of rest for the individual.

Score is total rounds/reps.

B,
3 rounds for quality of:
10 R Paloff Press, pick load
10 R Teapots, pick load
Suitcase Carry, pick load, R 15m
10 L Paloff Press, pick load
10 L Teapots, pick load
Suitcase Carry, pick load, L 15m
Rest 1:30

Warm up

A) 3 rounds
1min erg
10s active squat hold
10 side squat
8-10 banded pull-down
5 push-up to downdog

B) 3-5 sets increasing weights in front squat

Workout

A) Front squat
5x3 @81-84%
2,5-3min rest between the sets

B) 5/3/3/3 pull-up
Rest 2min

C) 3 rounds for quality
10-12 push-up
12-15 banded pull-down
8/side bulgarian split squat (weighted)