12 min EMOM

*3-7 strict wide grip pull up
*3-7 strict toes to bar

Loppuun
3 min max reps burpees

Buy in: Run 1/2 mile

20 min. AMRAP
5 burpees
10- 100 m sprints
20 push ups
30 sit ups
40 squats
50 jumping jacks
60 sit ups
70 du or 140 singles

Rest 3 min after AMRAP then complete run

Cash out: 1/2 mile run

Muscle clean 3 sets of 3 with empty barbell (primer)

Clean, hang clean, jerk 5 sets of 2 @ 60% of 1RM clean & jerk

Back squat 4 sets of 3 with a 3 second pause in the bottom @ 7RPE or 70% of 1RM back squat

Bulgarian split squats - 3 sets of 10 reps on each leg @ 8RPE

Accessories
3 rounds
40 sec plank hold
30 flutter kicks
40 Russian twists

3sets:
20 Hollow Rocks (Weighted if you want)
20 Reverse hypers (Use ~25% of your 1 RM back squat)
30 sec Table top hold or face up plank
10/10 Tall kneeling Pallof Press @2222

10 Minute AMRAP
1 Rope climb
5 Strict Pull-ups
https://vimeo.com/175741058

WOD
5-10-15-20-25-10-5
bench dip
mountain climber/russian twist
jumping jack

D.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

9x5 weighted pull ups. lisää painoa viime kerrasta

Row 100cal / Plank Hold
100 WB / Hand Stand
100 C&J 60/40kg / Bar hang
100 HSPU /rest

AMRAP 12:
4 Barbell Bear Complex 50/35
21 DU
1 Complex = 1 Power Clean, 1 Front Squat, 1 Press, 1 Back Squat, 1 Press.