• 18 Min EMOM of:
Odd Min BB Back Squats 90% of 5 @ 9 RPE 3 reps Use load of 5 @ 8 RPE of this week
Even Min Strict Ring Muscle Ups 2-4 reps

Total 105min
A.
Two sets, not for time, of:
HSPU x 5 reps
T2B x 8 reps
Lunges x 10 reps
V-ups x 10 reps
B.
Bench Press @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
(*Set 7 – 7 reps @ 75%)
(*Set 8 – 7 reps @ 75%)
(*Set 9 – 7 reps @ 75%)
(*Set 10 – 7 reps @ 75%)
Rest exactly 2 minutes between sets
C.
Front squat
*Set 1 – 3 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
Rest as needed between sets
D.
For time:
Run 200 Meters > row
5 Thrusters (165/110 lbs) > 35kg
10 Chest-to-Bar Pull-Ups > pull ups
Run 400 Meters > row
10 Thrusters (165/110 lbs) > 35kg
20 Chest-to-Bar Pull-Ups > pull ups
Run 800 Meters > row
15 Thrusters (165/110 lbs) > 35kg
30 Chest-to-Bar Pull-Ups > pull ups

Result: 17.01
Avg/max HR 182/195
E.
1000m row

Joka alkava 3 min x 3

2 kierrosta
20 Du yritystä + 5 toes to bar, loppuaika lepoa

5RFQ
10 SL Hop & Hold (ea)
3 Box Jumps with Straight Leg Land
10 SL Glute Bridges (ea)

15 Min EMOM of:
Min 1 One-Arm KB Clean & Jerk (32/24Kg) 8 reps (alternate arm every 4 reps)
Min 2 One-Arm KB Swing Snatch (32/24Kg) 10 reps (alternate arm every 5 reps)
Min 3 Two-Arm KB Russian Swing (32/24Kg) 12 reps

lepoja

Lepoja

Keskity hyvään tekniikkaan
Tee nousevilla painoilla
Lepo sarjojen välissä 60-90s.

3 rounds for time
5 bar muscle up
10 squat clean 60/40
20 box jump

(https://wodconnect.s3.amazonaws.com/uploads/comment_upload/image/393/keep-calm-and-love-fran-257x300.png)

21-18-15 REPS:
00:00-04:00
THRUSTER @50/35
PULL UP

04:01-08:00
FULL SNATCH
PISTOLS

08:01-12:00
POWER CLEAN
SHOULDER TO OH!