Barbell high pull 3x12 reps

Every 90 sec: 3 rounds
1: RDL x8 @ 3111 tempo
2: Alternating lateral lunge steps x8/each leg
+
10min amrap:
14 alternating KB snatches 24/16kg
1 Rope climb
* Add one rope climb each round

Valitse 5 liikettä ja pidä 6. minuutti lepoa.

Kb swing
Kb lunges
Kb snatch
Push up
Pull up
Deadlift
Situp
Air squat
Shoulder press
Hspu
Wall ball

Merkitse tuloksiin toistot yhteensä ja kommentteihin mitä liikkeitä teit ja miten meni.

for time
3 rounds for time
15/12 cal row
10 chest to bar (pull ups + 45y)
15/12 cal row
10 toes to bar

Time cap: 8 min

Kskdlkdkdl

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
:30 Prayer/Lat Stretch on Box
20 Banded Ws
10 SLOW Arm Haulers
-Rest as Needed b/t Sets-

EMOM 20
1. 5-10 push up
2. 5-10 pull up/ring row
3. 10-20 V-up
4. 10-20 plank shoulder taps
5. 8-12 + 8-12 DB row

150 min
Warm up + COS 20 min

1.MU
- Drills
- MU+A+H 2 x 1
- MU+CTR 2 x 1
- MU 8 x 2
- MU x 20

2.HSPU strength
A. 5 x 5: Assisted lift off + pike push up - 2 x 5

B. 4 x Tough: Box Pike HSPU
- Knees on box 20"
- 9 7 6 7

3.Power clean
A. Build to heavy Power clean single in 15 minutes

A. EMOM10:
1 Power clean @ 85-90% of Max - not done

4.Strength
A. 4 sets:
6 Pendlay rows - 45 50 50 50 kg
Max effort Push ups
- No def. 17
- 15 kg plates def. 14 13 13

5.Metcon
A. 00:00- 05:00
3 Rounds for Time:
10 Double KB hang cleans - 16 kg
10 Burpee box jumps
Time: 4.17

05:00- 10:00: Rest

B. 10:00 >
For Time:
10 Double KB Shoulder to overhead - 12 kg
300 m Row
15 KB STOH
300 m Row
20 KB STOH
300 m Row
Time: 6.24

Eilinen harjoitus

For Time
100 Double-Unders
100 Push-Ups
100 Thrusters (40/25 kg)
100 Sit-Ups (10/5 kg)
100 Air Squats
1000 meter Row