5 rounds for time of:

50 Thrusters 25/15kg

50 Double Unders (of max 1 min)

5RFQ
10 Double KB Cleans
40m KB Front Rack Carry
5 Double KB Cleans
40m KB Farmer Carry

if you put the KB down at any point
Complete:

10 Hollow Rocks

Warm Up
200 M Run
100 Jump Rope
50 Standing Band Crunch

Muscle
Push 4x4
Reverse Band Bench Press
Swiss Press
Sotts Press
Box Step Up with Weight (4 each leg)

Metcon
Thrusters 1-1-1-1-1-1-1

Cool Down
100 M Run
50 Jump Rope
25 Sit Ups

AMRAP 20 minutes

1 High Hang Clean
1 Low Hang Clean
3 Front Squats
1 Jerk

5 burpees each round

Note: You can only increase 5kg each round

1A: “Karen”
150 wall ball@9/6

Rest 5 mins then straight into

1B: 4x400m runs
Every 3 mins

Wod: go hard and fast on both wods! Test your recovery.

Voimatempaus

3x5@ 15% kevyempi kuin viimeviikolla

Raakatempaus + tempaus + valakyykky
1+1+1@65%
1+1+1@70%
1+1+1@75%
1+1+1@80%
1+1+1@70%
1+1+1@75%
1+1+1@80%

Raakarive + rive + työntö

1+1+1@65%
1+1+1@70%
1+1+1@75%
1+1+1@80%
1+1+1@70%
1+1+1@75%
1+1+1@80%

Lisäpainolankku

3x40s

Tai Lepikkä

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled

10 Dumbbell front raises, slow and controlled

10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo

8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)

8-10 Tempo Bicep Curls, 3 ct eccentric

Valmistautuu

A. Hang Power Snatches:

In 20 min work to 3 heavy sets of: 3 Hang Power Snatches

B.

EMOM16:
Min 1: 8 – 10 Kettle Bell Swings (24/16kg)

Min 2: 8 – 10 Burpees

Min 3: Max Double Unders

Min 4: Rest

5 x 6 Turkish get up (3+3)

AHAP