5x3 shrugs @ 80kg
12x1 pulls @ 100kg

1. back squat: 3, 2, 1, 1, 1
2. cleans: 1, 1, 1, 1, 1……no misses.
3. eccentric clean deadlifts: clean deadlift the weight to high hang. lower wt to 1″above floor…repeat. 3 sets x 3 reps…..choose weight accordingly. record cleans

Amrap

10 80-yard shuttle sprints
Rest as needed between efforts.

For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out, 10 back.

WOD:

del minuto 0.00 al 2.00
- 400m Carrera
- Jumping Jacks

del minuto 2.00 al 3.00
- Saltos al Muro

del minuto 3.00 al 4.00
- Burpees

del minuto 4.00 al 5.00
- Lunges

COMPLETAR 3 RONDAS AMRAP (MAYOR NÚMERO DE REPETICIONES POSIBLES) POR RONDA. DESCANSO DE 5 MINUTOS ENTRE RONDAS

BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*

A1) Back Squat + Front Squat:
3 x 8

A2) 3-Point Dumbbell Row:
3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.

Post loads to comments.
Exposure 3 of 8

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Performance
AMRAP 9 Minutes:
1, 2, 3, 4, 5, 6, 7, 8, 9…
Power Snatch 155/105
Ring Muscle-Up

The barbell should be on the heavy side of medium for you. All singles are okay.

Fitness
AMRAP 9 Minutes:
5 Power Snatches 115/80
5 Chest-to-Bar Pull-Ups

The barbell should be medium-heavy for you. Scale to regular Pull-Ups or Jumping Chest-to-Bar as needed.

Post rounds, reps, and Rx to comments. ![]

400m Run
3 rds:
5 Pull up
10 C2B
15 Air squat

(+9kg vest)

Maastaveto nousu "max5"-rautaan
Korkeat Vedot 3x6
"Reverse Crunches" 5 x maxtoistot

Every 90s x 10
power snatch x 3

CFU Monster Mash

Wod 1
2 Rounds for time of:
100 Double-unders
10 Thrusters @60/40kg

Wod 2
3 Rounds for time of:
15 Burpees, bar-facing
15 Clean & Jerks @45/30kg

Wod 3
4 Rounds for time of:
20 Front Squats @30/20kg
20 Pull-ups

*Rest 5 minutes between workouts.

Timecap: 40 mins