CONDITIONING

15min AMRAP

30 DU
20/15cal Row
10 TTB

RPE 3 to 4, go by feel
Target: sets unbroken

Tailoring Options:
DU→ practice DU´s for 30sec or 2x singles
TTB→ High Knees

“Pulse”
6 Rounds for Time (with a Partner)
12 Synchronized Burpees
16 Kettlebell Swings (70/53 lb)
49 Wall Ball Shots (30/20 lb)
400 meter Run (together)

With a running clock, as fast as possible perform the prescribed work in the order written for 6 rounds. Each team must perform the Burpees together and split the rest of the workout as necessary. Only one athlete works at a time except for the Burpees and the Run.

Dead Lift 3-3-3-3-3, samtliga 3:or ska vara tunga, ca 80-90% 1RM
+
Partner WOD:
6min amrap:
60m Farmers carry 32/24kg
Amrap wall balls
Straight into:
12 min amrap:
200m run
Amrap KB swings 24/16kg
200m run
Amrap Burpees

Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

GRT(20)
Run for 20:00-record distance

Finisher
50 rtw
1:00 samson

For Time:

21 Deadlifts, 200 Meter Run
21 Lateral Barbell Burpees, 200 Meter Run
15 Deadlifts, 200 Meter Run
15 Lateral Barbell Burpees, 200 Meter Run
9 Deadlifts, 200 Meter Run
9 Lateral Barbell Burpees, 200 Meter Run

Barbell: 225/155
Kilos: 102.5/70

30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then 2 rounds
1:00 bike
1:00 ski
5 barbell romanian deadlift
5 barbell hang power cleans
5 barbell front squats
5 barbell push press
5 barbell power clean&jerks

WU
3rds
8x air squat
8x superman
8x KB/DB swing
8x burpee
+
2rds
4+4 KB/DB push press

• 16 Min E2MOM of:
Ogni 2:00 x 8 sets:
1st, 2nd & 3rd Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
62.5-67.5% 1RM
4th, 5th & 6th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
67.5-72.5% 1RM
7th, & 8th Min
BB Power Snatch + Hang Squat Snatch + High Hang Squat Snatch + Overhead Squat
72.5-77.5% 1RM

[For Time]:
10-8-6-4-2
Wall Walks
Devil's Press 22.5 / 15 kg's

Push: (Strict) HSPU / RING DIP / PUSH UP

• 8 x 15 s on / 50 s off, Amrap of (Strict) HSPU / RING DIP / PUSH UP

• 4 x 8–12 z-press, 60 s rest between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.

Pull: (Weighted) strict pull up / banded pull up

• Find 5rm pull up, then
  4, 3, 2, 1 reps with the same weight, 3min rest between sets

• 4 x 8–12 one-arm dumbbell bent-over row, rest 60 s between sets. Choose a weight that you can hold for all sets, but the last reps should be quite hard.