8 min AMRAP
30 DUs
2 wallclimbs
30 DUs
5 HSPUs

-NO SINGLE DAY-

For time :
► Double Under

EMOM 20 min:
- 7 Wall Ball shots (9/6 Kgs).
- 5 Box jumps (24"/20").
- 7 Diamond push ups.

CLEAN COMPLEX

Every Minute x 15:
Mid-Hang Power Clean + Power Clean

Lots of reps with a short turn-around time today. Keep the weight medium-heavy and focus on an aggressive 2nd pull and, even though these are Power Cleans, pulling under the bar with consistent footwork.

Post loads to comments.
Exposure 6 of 8

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For Time:
42 Russian KB Swings 24/16kg
21 Push Jerks 50/30
30 Russian KB Swings
15 Push Jerks
18 Russian KB Swings
9 Push Jerks

The weights should be medium-heavy for you and manageable. Some beasts might do this unbroken, but breaking the larger sets up into 2-3 quick sets is appropriate. Don’t let the approachable Rx fool you. Scale the load so that you’re moving pretty consistently and not taking long breaks between sets.

Post time and Rx to comments.

4 rounds
20 Reverse lunge

10 Hanging leg raises
10 DB squat
10+10 DB row
-rest 1-2 min between rounds-

Mobility

Ylimeno viikko... ei paineita salille

complete as amny rounds as possible in 15' of
3x length od gym
20 knees-to-elbows
15 Deadlifts

5RFQ
2 Minutes Rowing @22spm
1 Minute Rowing @20spm
30 Secs Rowing @18spm
rest 30 seconds

aim to row consistently at 2:00/500m pace throughout.

Lämppä ja mobility

5x5 Etukyykkyä telineestä

Metcon: 15-12-9
T2B
Hyppis

Lankkutabata 10x 20/10