Back Squat 5-5-5-5-5 reps

Open gym 4:45-6:00
Sorry for just posting found out I could make it

Ring MU progressioita

12 min AMRAP

4 kierrosta karhukävelyä (32m)
10 T2B
10 Burpee
5 kyykkyä levypainon kanssa
200 m juoksua levypainon kanssa

5 x ( 3-8 ) * use any Scale

Strict HSPU https://vimeo.com/175132137

Joka alkava min 14 min ajan

10-20 DU + 3 pull ups

Snatch balance 1-1-1-1-1-1-1

3 Romanian deadlifts
3 snatch high pulls
3 muscle snatches
3 tempo overhead squats (OHS), tempo 23X1
3 snatch balances
3 power snatches to OHS (receive each rep a little deeper, pause 2 seconds in receiving position)
3 snatch pull-unders
3 hang (squat) snatches

– You can break it into sets as needed. Complete the whole thing 1 to 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 23X1 = 2 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

16'min EMOM

1) 12/15 Bike cals
2) 6-12 Dual DB Clean & Jerk
3) 14 Cossack squats
4) 2-4 Wall walks or Adapt

In pairs row 6km as fast as possible. YGIG

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Time cap 26 Mins