5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Close-Grip Push Ups 10 reps
Walking Lunge 20 reps
GHD Sit Ups 10 reps

3 Sets
3 Snatch Grip Behind the Neck Push Press
3 Snatch Grip Behind the Neck Push Jerk
+
4 Sets per Arm
1 KB Single Arm Rack Front Squat
1 KB Single Arm Overhead Squat
1 KB Single Arm Overhead Reverse Lunge
+
20sec Single Arm Active Hang

loppuleikit

harjoitellaan mittarimatoa
yhdenjalan mittarimatoa

hernepussin kuljetus

4 x 6
weighted Rope chin-ups ( + weight up to 30% of BodyWeight)
Alternate top hand position each set

18 min time-cap:

1k row
60 push press - 60kg
60 bar facing burpees

Max reps pull ups remaining time

https://www.youtube.com/watch?time_continue=1&v=7Tx_qGl_L74

A. Warm Up

Quello previsto di endurance

B. forza
Deadlift
1×6@60%
1×5@70%
1×4@80%
1×1@90%
TNG

C. For Time
3 RND
18/15 Calorie Ski
12 Clean and Jerk 60-50/45-35KG
6 BMU/8 C2B
Rest 5'
3 RND
18/15 Calorie Ski
12 Clean and Jerk
6 BMU/8 C2B

D. Skill
4 RND
9 Unbroken Strict HSPU
7 Unbroken Strict HSPU
5 Unbroken Strict HSPU
REST 2' OGNI SET

E. WOD

WOD ENDURANCE C e D

Warm up (10)
200m run
10 squats
10 jax
10 push ups
10 heels to rear
10 knuckle draggers
10 mountain climbers
10 over under
10 pik n grass
10 arm circles
:30 sec samson per side

PWR+WRK(20)
On the 4:00 x5
10 dumbbell curls
10 d/a row to kickback
10 russian kettlebell swings
5 box jumps
5 tucks

Finisher
100 flutters
1:00 min samson stretch

"Jack"

Complete as many rounds as possible in 20 minutes of:
52,5/40kg pound Push press, 10 reps
10 KB Swings, 1.5/1 pood
10 Box jumps, 24 inch box/ 20 inch box

Mikko Salo 18 rounds + 10 PP, Kristan Clever 15 rounds (85lb, 1 pood, 24"), Chris Gosler 14 rounds + 3 KB, Chris Spealler 14 rounds + 5 PP, Rebecca Voigt 13 rounds + 5 PP (85lb, 1 pood, 24"), Stacey Kroon 10 rounds + 3 KB (85lb, 1.5 pood, 24"), Kim Malz 10 rounds (80lb, 1 pood, 24").

At 2001