1) EMOM X 15 Minutes:

• Min. 1 - 12 Box Jump Overs (Step Down each rep) @ 24/20 in.
• Min. 2 - 12/10 Cal. Airdyne/Ski/100 Meter Run

• Min. 3 - 12/10 Cal. Row

  • Each round that you successfully complete all the reps within the minute, add 1 rep the following round. For every unsuccessful round, subtract 1 rep the following round. It will be possible to go up on one movement and down on another. For example, say you get through 14 Box Jump Overs on Minute 7, but do not get 14 calories on the Ski Erg or Airdyne on Minute 8. What you will do is perform 15 Box Jump Overs on Minute 10 and drop to 13 Calories on the Ski Erg or Airdyne on Minute 11. If performing the run, it will stay at 100 meters throughout the workout.

. . . REST 10 MINUTES. . .

2) 20 Minute Partner AMRAP:

• 30 1-Arm Alternating DB Snatch @ 30-50/15-35 lbs.
• 30 Ring or TRX or Hand-Release Push-Ups (use hardest variation you can maintain good technique with)

• Shuttle Run - outside door to dumpster and back x 1

  • Only one partner works at a time on Snatches and Push-Ups. Both partners complete Run together.

Every 2' for 10'
2x sqt snatch

3x
1x sqt snatch + 2x snatch balance

3x5 snatch "Klokov" press

• (1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1)-(1+1) of:
BB Squat Snatch (3’’ pause) + Hang Squat Snatch
Use 95% load Heavy of last week
Pause above the knees.

• 3 X 12 Min Running Clock of:
Ring Muscle Ups 10/7 reps unbroken
BB Hang Squat Clean (60/40Kg) 15 reps unbroken
Row 1000 m
Rest in the time remain
Riduci il numero di RMU eventualmente da fare unbroken e il carico sugli HSC per fare 15 reps
unbroken

5 x 2 +2 c&J

Strength (load)

Back squats, 5 sets of 8 @ RPE 8
Lift every 3:00

9x5 weighted pull ups. lisää painoa viime kerrasta

1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1 of:
BB Power Snatch 1 rep
Start @ 70% 1RM and add weight non fewer than 2 good lifts

5 x
10 Strict Pull-ups https://vimeo.com/175741058
15 beat Swings https://vimeo.com/175745155

Mobility/Open gym