3 kierrosta:

20 banded bicep curls
10 plate rows + 10 slow plate rows

Partner of the week

Week 16

50-40-30-20-10reps for time of:
Toes-to-bar
KB Swings 24/16kg
Goblet Squats
Deadlifts 80/60kg
Box Jumps

4-5 kierrosta:

5 power cleans
5 front squats
10 DL

RX´d: 60/40. Lepää 1-2 min.

Tavoitteena tehdä sarja pudottamatta tankoa.

AMRAP 12:
30 Double Unders
15 Push Jerks 40/30kg
30 Double Unders
15 Toes to Bar

Light Option

Emom12
20-30 DU
10 Push Jerk
6-10 Toes to Bar

3 rounds
20-30 air squats
8-12 bulgarian split squats (R/L)
10+10 birddogs (2sec hold at reach)
rest 1-2 min

4 Rounds:
A1) 5 Strict HSPU
Tempo 3-0-1-1
A2) 5 Strict Chin up
Tempo 3-0-1-1
A3) Seated leg raise 15-20

YGIG per round

4RDS 0:40 On, 0:20 Off

Hollow Hold
Arch Hold
Dip
Lunge

Tabata

Straight leg sit ups

Barbell Cycling, Power Snatch

50 HSPU for time
Rest 3 Mins
50 kipping pull up for time

Be smart on this, break it up early. Use previous weeks experience with the emom.
You want to do smaller sets and keep moving.

Post time including rest. Breakdown of each section in WC.

Time Cap 15 minutes