10 x Strict Pull Up
10 x Strict T2B
10 x Ring Dip
3 Rounds
No time element, just work hard.

Every time your set breaks, perform 3 Burpees.

20 EMOM

1. 30s row/ski
2. 15+15m OH single kb carry
3. 5-10 double squat wall ball
4. 10-20 shoulder tap, HS, Wall, Box or push-up position
5. 5 burpee broad jump

Back squat 1 x 20 (Last week!)

For quality:

15 barbell strict press
20 sec chin over the bar hold
20 hollow rocks

rest 1 min

12 barbell strict press
20 sec chin over the bar hold
15 hollow rocks

rest 1 min

9 barbell strict press
20 sec chin over the bar hold
10 hollow rocks

EMOM 10 Deload clean complex
1 slow clean DL + hang power clean +hang squat clean
@50-60 1RM Clean

With a partner:
50 Deadlift (60/40kg),
50 Hopping Over Bar,
50 Front Squat,
50 Hopping Over Bar,
50 Hang Power Clean,
50 Hopping Over Bar,
50 Jerk.
EMOM 3 burpees. Wod starts with burpees.

100 Burpees to plate for time 25/15kg

TC 10

1) Front Squat: 2RM in 10 sets. Rest 2:00

• Goal: 90-95% of current 1RM if known
• 1RM is being tested on 18th Nov
• Option: 5 x 5, adding weight if form permits

Partner chipper for time:

60/50 cal row
40 t2b
30 burpees over the rower
20 t2b
10 burpees over the rower

TC: 13 min

-toistot jaetaan puoliksi, mutta sarjapituudet voi itse päättää

Front Squat: 3RM in 7 sets. Rest 2:00

• Goal: 85%+ of current 1RM if known
• Option: 5 x 5, adding weight if form permits