30 min EMOM

5-10 cal / reps on

*assaultbike /bike
*ski/ burpees
*row

Ei täysiä, lepoa pitäisi tulla n. 20 sek / intervalli

102 x kyykky
96 x tupla
90 x situp
84 x punnerrus
78 x etuheilautus ylös 16 kg
72 x mave 60 / 40 kg
66 x hyvää huomenta kepillä
60 x tempaus 16 kg kahvakuulalla
54 x 50 cm boxihyppy
48 x rinnalleveto 60 / 40 kg
42 x leuka
36 x kaloria soutu
30 x hspu
24 x pistoolikyykky
18 x askelkyykky 60 / 40 kg tanko räkissä
12 x 120 m juoksu 60 / 40 tanko harteilla
6 x MU
Timelimit 90 min.

ON A 12 MINUTE RUNNING CLOCK

• 100 Burpees over the bar - YGIG

Spend the rest of the 12 minutes establishing an unbroken 1RM of the following complex:

• 1 Power Clean
• 1 Front squat
• 1 Push jerk

SCORE IS BOTH ATHLETES 1RM COMBINED

Note your time for the burpees in comments

Strength / Skill:
5-5-3-3-1 Snatch

WOD -5 Rounds For Time (15 Minute Cap):
- 5 Muscle Ups (Mod 1:1 5 C2B)
- 10 Toes To Bar (Mod 1:1 10 GHD Sit Ups)
- 15 DUs (Mod 2:1 30 Singles)
- 20 Wall Ball Shots

Note: All sets in each round must be unbroken!

Post:
800M Run

Did not finish under the time cap. Only modification was C2B for MU. Finished last round after the time cap. No reason not to finish! Appreciate Coach pushing me to finish that last round.

4 Rounds
400m run
40 jump over the box
30 push-ups
20 sit-ups

A
250 Double Unders (Time Cap 5')

Rest 2min

B
21 Overhead Lunges (35/25)
21 Toes to Bar
15 Overhead Lunges (35/25)
15 Pull Ups
9 Overhead Lunges (35/25)
9 Muscle Ups / 18 Chest 2 Bar

EMOM 6′

2 Power Cleans

EMOM 6′

1 Power Clean

Soututekniikka:

Erikseen:
-Jalat
-Selkä
-Kädet

Souda 1000 km hyvällä tekniikalla

Snatch 3 x5 of each drills
-from ground over the knees
-hang snatch pull
-high hang squat snatch
-snatch balance

*rest 1min between sets. Use an easy weight, focus on technique.

AMRAP 10'
10 Push up with plate
15 sit up with plate
1 LL Rope climb

EMOM 25'
1- Curl Hold
2- 3+3 Dbl Kb Swing
3- WallSit w KB
4- Sled Push
5- 3 WallClimb