Squat Clusters*
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
Set1:90% 1rm back squat
Set2:95% 1rm back squat
Set3:95% 1rm back squat
+
Shoulder Press 5RM
+
For time:
500m row
50 Burpees
400m run

*Squat clusters: om ni tappar formen första setet ökar ni inte tyngden set 2 & 3.
For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight.
For set 2 & 3, use 95% of your 1 RM. Complete between 4-6 reps at this weight.
Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

Squat Clusters*
Complete 3 sets:
Squat 4-6 reps
Rest 4-5 minutes between each set
+
Push Press 3RM
+
10min amrap:
250m row
10 burpees
10 RKB swing 24/16kg
30 DU/90SU

*Squat clusters: For you first set use 90% of your 1 RM. Squat 1-3 reps. Rest 30 seconds. Perform 1-3 reps, Rest 45 seconds. Perform 1-3 reps. Rest 60 seconds. Finish with a final rep. Complete between 4-6 reps at this weight.
For set 2 & 3, use 95% of your 1 RM. Complete between 4-6 reps at this weight.
Do not squat all 6 reps in a single set. The goal is to move the weight as fast as possible for each rep. Rather than perform a slow grindy set that lasts 2 minutes, put the bar up and rest and perform another rep moving as fast as possible. The goal is to move the bar as fast as possible. Repeat, move the bar as fast possible.

Joka alkava min 8 min ajan

4 boxin yliburpeeta
6 wallball heittoa

Jos pääsee loppuun asti, pääsee matolle tekemään matoleikkiä (kierimään ja riehumaan)

Complete the heaviest set possible*
+
Strict Chin ups 3xMax
+
Partner WOD:
Cash in 80 cal rodd
60 wallballs
50 pullups/ring rows
50 thrusters 40/30 kg
40 toes to bar/hanging nee raises
40 shoulder to overhead 40/30
30 front rack lunges 40/30 kg
30 handreleased pushups
20 RKB Swing 24/16
20 burpee boxjumps

*Complete the heaviest set possible:
This is a combination lift of four movements that make up one rep:
1. Deadlift from floor to knee height, return bar to floor.
2. Deadlift from floor to hip height, return bar to the knee height.
3. High Pull from knee height to full extension, return bar to the floor.
4. Power Clean
Perform 3 reps per set.
*Work up to the heaviest set of 3 reps possible.

10 intervallia:

20 tuplanru tai 40 yksittäistä + 200m juoksu

tauko 1 min

2-…-2 of:
BB Clean Pull (5’’ Eccentric) + Squat Clean
2RM

AM: 60 min
1.PK: 4 x 2000 m Ski-erg
1) 2.42.4/500 m - 121/131
2) 2.37.8/500 m - 135/145
3) 2.33.2/500 m - 146/156
4) 2.28.1/500 m - 154/164
2.Mobility for 10 min

PM: 150 min
Warm up for 15 min
1.Gymnastics
A. HSW practice for 15 min
- 22 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 + 1 x 8/s.
- Kip swing + CTB 10 x 3+3

C. Bfly practice for 10 min
- Total of 55 reps

D.Toes to Bar practice for 10 min

E. 3 sets:
10 s ME toes to bar - 6 6 6
30 s steady pace tuck ups
-20 s rest-
10 s ME Kipping HSPU - 5 5 4
30 s Shoulder presses with stick
-50 s Rest-

2.Conditioning
A. For cal:
Tabata assault bike
- 71 cal, 10 - 7 cal/20 sec., max/avg. watts 955/397, max/avg. rpm 92/58
-Rest 2min-
Reverse Tabata assault bike
- 48 cal, 6 - 4 cal/10 sec., max/avg. watts 1014/374, max/avg. rpm 94/55

3.Strength
A. 4 sets: > 3 sets
20 Horizontal row > 10 reps - 20 20 20 kg
15+15 Half kneeling DB press - 15 15 15 lbs
20+20 Side crunches
-Rest 90 s between rounds-

30s. työtä, 30s. lepoa
Min 1: Pullups / Ring row
Min 2: Wallballs
Min 3: Lepo

Kirjota kommenttikenttään montako toistoa teit / liike / kierros

Strength: 20 mins to perform
5x8 strict press@ahap
And accumulate 50 pistols during sets.

Wod: 3RFT
400m run
20 DBsnatch@22.5/15
10 pull ups

Wod: sprint Wod! Go hard and fast