3 rounds
10/8 cal bike or row
10 passthroughs

Spend 8:00 warming up power cleans

Partner WOD
50 RFT
5 AKBS 70/53
3 pull-ups
1 power clean 185/135

Partners must complete a full round before switching

Alkulämmittely ja mobility

Voima
Takakyykky

Wod
10min amrap
5 pystypunnerrus
10 askelkyykky
10 leukaa

Loppuvenyttelyt

A.
Warm Up
2' Goblet Squat Hold
PVC+MOBILITY
3 RND
5 pull-up
10 Air Squat
ROW 200mt

B.
Forza
Back Squat
5×5 @70%

C.
For Time
3 rnd con Vest
50 DU
25 Pull Up
20 W. Lunges

D.
Forza
EMOM 90" PER 5 SET :90 For 5 Sets
6 P.Press
Partire con 60% e aumentare il carico

E.

TECNICA
Double KB Clean & Jerk
5×10
Set 1: peso medio
Set 2: pesante
Set 3: leggero
Set 4: pesante
Set 5: peso medio

F.
"THE MAMBA"
AMRAP 18'
5RMU /10 C2B
8 POWER CLEAN
24 HIGH BOX JUMP
13 BURPEES

Warm Up
3 sets
1:00 row or air bike
5 inch worm
10 db snatches @starting at light weight and increase weight
10 db goblet squats
6 box step ups
3 box jumps
then workout prep
4 db facing burpees
4 db snatches
4 box jumps
4 heavy wall ball shots

Strength
5 FS @80kg x2
3 FS@ 100kg x3

Metcon
Half Chelsea, in the last rounds did not manage to do the set in one minute.

Alkulämmittely ja mobility

×Kyykky

Wod: 10min amrap
100m laite
5 rengassoutu
7 punnerrus
10 kyykky

Loppuvenyttelyt

For total time:

15 Front Squats
30 T2B
15 Thrusters
Then, rest 1 min before continuing with:
15 Front Squats
30 C2B
15 Thrusters
Then, rest 1 min before continuing with:
15 Front Squats
30 BMU
15 Thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

43/29kg for the front squats and thrusters

Time cap: 15 min.

Alkulämmittely ja mobility

Työntöä

5 KIERROSTA
1 min laite
1 min boxin yli burpee
1 min lepo

Loppuvenyttelyt

CONDITIONING

For time:
9-7-5-3-1 Squat Snatch @60/40kg

One round of Cindy with Strict Pull-Ups after each set. 

RPE 4

Target: First 9 Squat Snatches under 90sec, Cindy unbroken.

Round of ”Cindy” with strict Pull-Ups is:

5 Strict Pull-Up
10 Push-Up
15 Air Squat

RPE 4

Tailoring Options:
Squat Snatch→ Decrease Loading
Strict Pull-Up→ decrease rep scheme or with Jumping Pull-Ups
Push-Up→ Decrease rep scheme or Incline Push-Ups

3x8' AMRAP, 2' rest
30 DU/60 SU
20 KB swing @ 20/12kg
10 V-up
5 burpee