1: 8-10 cal bike erg
2: 8 push press @ahap
3: 8 burpee box jump overs

For time

• 5 rounds of
  • 10 thrusters, weight 1
  • 10 chest-to-bar pull-ups

Rest 1 minute, then

• 5 rounds of
  • 7 thrusters, weight 2
  • 7 bar muscle-ups

♀ 65, 95 lb
♂ 95, 135 lb

*Time cap 15 minutes

A)
6 complexes / side – 1’ rest between rounds
Single arm complex
1 clean and press
1 bottom up clean and press
1 cluster
1 snatch
@moderate weight

B)
4 rounds
20 double KB swing
5 double KB clean
max rep double KB shoulder to overhead
2’ rest

1) EMOM 10

1) ”X” Reps of Kipping movement
2) 45s Erg

*movement options: Toes to Bar, Pull Up, Chest to Bar, Bar Muscle Up

2) PUSH & PULL

4 ROUNDS FOR QUALITY:

• 1 Set of Banded Pull Up
• 10/10 Single Arm DB Bench Press

*rest as needed

30' AMRAP w. partner

Buy in: 1000m <a href='/journal/movements/801'>row</a>

Then AMRAP:
20 <a href='/journal/movements/52'>box jump</a> 
30 cal <a href='/journal/movements/801'>row</a> 
40 <a href='/journal/movements/920'>KB swing</a>
30 partner wall ball 
20 pull up 

5 Sets: (18 min)
- 5 Sumo deadlifts

Build to heavy.

LÄMMITTELY

Ranteiden pyörittelyt

Kuminauhalla
• Hartioiden pyöritykset
• Lapaveto -> soutu
• Vuorokäsin soutu kierrolla
• Boksia vasten auki- ja sisäkierrot

Kehonpainolla
• Lapapunnerrus
• Lankku - AKK kurotuksella
• Seinällä - kädet niskan takana kierrot
• Levytanko pito suorilla käsillä

CORE
Supersetti - 3 kierrosta
12 x dead bug kp
12 x sivulankku nostot (+ jalan siirto blokin yli)

KIERTOHARJOITUS
45s./20s.
1. Vaaka vuorojaloin
2. Gorillasoutu
3. Goblet squat
4. Laite

For time

• 1,000-meter row
• 400-meter run
• 750-meter row
• 400-meter run
• 500-meter row
• 400-meter run
• 250-meter row
• 400-meter run

Warm up:
1:30-1:00-:40 machine (nosta vauhtia)
6 alt.spider
3 push up to down dog
12 shoulder taps
3 burpee/up down
12 air squat
6 good morning

1:
E2:00 x4:
3 strict press
6 back squat

2:
Amrap15:
10 d-db deadlift
10 d-db reverse lunges
10 d-db push press
20 mountain climbers