For time

• 7/10-calorie Echo bike
• 10 burpees over the bar
• Max squat clean thrusters

Rest 2 minutes between rounds. Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

• ♀ 65-lb barbell
• ♂ 95-lb barbell

10 burpees to target
8 push ups
15 kb swings

Power Clean & Jerk

E2MOM X9

Set 1-3:

• 2 Power Clean And Jerk Form Blocks (Above knee) (DnG)

Set 4-6:

• 2 PC & Jerk Blocks (Below Knee) (DnG)

Set 7-9:

• 2 PC & Jerk From Floor (DnG)

Clean Pull

• 3x2 @110% *Rest 2-3min between

Front Squat

• 1x3 @65%
• 1x3 @75%
• 1xMax Reps @85%

*Rest 3min between sets

Metcon

2 Sets Of:

6min AMRAP:

• 4 bMU
• 8 Heavy DB Snatch @50lbs
• 12 GHD

*Rest 4min between AMRAPS

Warm up
Band Pull Aparts from different ankles, perform total
30-40 reps, each rep hold for 1-2 sec.
then
2 rounds
1:30 ski erg
5 inch worm with push ups
10 scapula pull ups
10 ring row with contolled tempo
10 hollow rocks

then we test holding movements before going for workout

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

A,
Floor Press in Bridge

9 x 3 @ 50-60%, every 60s.
- These are SPEED reps
- Change Grip every 3 sets ie. close, medium, and wide grip.

B,
For time;
30 Chest to Bar Pull-ups
40 Burpees
50 Wall Balls @9/6kg
60 (total) Renegade Rows @22,5/15kg

Rx+: 15/10 Bar Muscle-ups in place of Pull-ups
TIME CAP = 12:00

• 1-…-1 of:
BB Back Squat
1RM

15min AMRAP
1 squat clean 100/70
3 box jump 75/60
6 push-ups

Lepo / hieronta

• 3min. Row/Bike/Run

• 2x
  8 kB swing
  8 Qoblet squat
  8 Ring Row

• 2-3x
  3-6 Pull up / C2B / MU
  3-6 Clean & jerk
  3-6 Burpee over bar (Facing)
  Add weights...

• Mobility...