-Kippi
-Kippi varpaat tankoon
-thruster-tekniikka

Teams of 2

10 minutes to complete
50 Calories
50 Wall balls
50 Db snatch
50 Kbs
Cap 10
At 10 min mark:

1-10 Deadlift 60/45

10-1 Burpee over bar

1-10 Power clean 50/35

10-1 Box over jumps

1-10 Shoulder to overhead
10-1 T2B

5 Rnds. Go Heavy! Start @ 60% Clean
1 x Squat Clean + 4 Steps forward + 3 Front Squat + 1 x Squat Clean + 4 Steps forward + 3 Front Squat
Send Off 3:30

Tempo Back squat 4x6 reps (slow down, stop, fast up)

• 5 Sets of:
Strict Ring Muscle Ups (10’’ negative) 1-2 reps +
Strict Ring Muscle Ups 2 reps +
Kipping Ring Muscle Ups near failure max reps (1 rep buffer)
Complex must be unbroken
Rest as need each sets

E3M for 18min (2 sets),
1 – Rope Climb Technique Work – no more than 4 ascents
2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
3 – Candle stick roll x 10-15 reps
+
Coach suprise

13 min AMRAP

1 köysikiipeily / 3 laskeutumista
6 varpaat tankoon / polven nosto
12 käsipainotempausta

For 40 mins running clock
0:00-20:00 assault bike @ easy pace
E2MOM 10 alternating DB snatch 40/25#

21:00- 40:00 row @ easy pace
E2MOM 10 box step ups

5x 4 mins , 1 min REST
AMRAP
8 DB snatch (4/4) @22,5/15kg
8 Box jump over
8 DB Cl & Jerk (4/4)
8 Push up
Goal: 3+ rounds each interval

15-12-9 reps for time of:

• Thrusters
• Weighted pull-ups

♀ 95-lb. thruster, 30-lb. pull-up
♂ 135-lb. thruster, 45-lb. pull-up