For Time:
2-4-6-8-10-12-14-16-18-20 AbMat Sit Ups
10-1 Double Dumbbell Deadlifts

Modified Crossover Symmetry Activation
6-8 toistoa jokaista liikettä 2 sek pidolla joka toiston lopussa.
Kulmasoutu
Taaksevienti
Alasveto
Pystysoutu + Ulkokierto
Vipunostot eteen
Rintaprässi
Taaksevienti tempauksen vastaanotto asentoon
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds of :
1:00 row@easy/mod pace
1:00 ski erg @easy/mod pace
5 clean deadlifts
5 hang power cleans
5 push press
5 push up to downdog pose
then
3 rounds
3 power clean + push jerks
climb to workout weight and last round with workout weight

Alternate
1. 50% max pull ups kipping
2. 50% max hasp (kipping or strict but same as tested)

2rounds:

50 DU Scaled 30
20m hs walk Scaled 4 wall walk
50 DU

rest 2min between sets

3 Giant Sets:
25 GHD Sit-Ups
10 Dumbbell Bench Presses
Max Strict Pull-Ups
Rest 2min. Between Sets.

3-4 Sets of 8-12 Reps:
A. "Lu" Raises
B. Barbell Lateral Lunge
C. Ring Dip Support Hold (To Failure)

*Repeat from 7.13.22 

A: Hip power snatch+ double hip squat snatch 4x3
B: Triple power clean+ Double squat clean 3x5
C: Pause push jerk + Pause split jerk 5x2

A,
EMOM 6min
6-8 strict Handstand Pushups
1min rest
EMOM 6min
6-8 strict Pullups

B,
AMRAP 25 mins with partner

Partner A - Row for cal

Partner B
1 Rope Climb
10 DB Thrusters@ 22,5kg/15kg
20 Sit-Ups
Goal : 7+ rounds
When Partner B finished then you switch!

Score : Total meters and total rounds

Extra credit
5 mins wall sit
for both persons toghether

Complete as many rounds as possible in 12 minutes of

• 1 L-sit rope climb
• 3 overhead squats
• 1 L-sit rope climb
• 6 overhead squats
• 1 L-sit rope climb
• 9 overhead squats
• 1 L-sit rope climb
• 12 overhead squats

Etc. adding 3 reps to the OHS each round.
Climb to 15 ft, starting from seated.

♀ 75 lb ♂ 115 lb

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 row @easy/mod pace
1:00 ski @easy/mod pace
2+2 light kb/db tgu
10 banded good mornings (green band)
5 inch worm with push straigh to strict or jumping pull up
10 ring row
10 barbell bench press (tempo slowly down, fast up)