CHEST TO BAR

5-4-4-4-3

• 10 reps for time of:
Legless Rope Climb (5 m)

Chin up (weighted) 3 RM,
then max reps without weight or thicker band.

N-….-N of:
BB Back Squats
80% of 5 @ 9 RPE
Use load of last week 5 @ 9 RPE
Accumulated 15 reps (33X1 tempo)
Accumula le reps nello schema che preferisci serie da 3, serie da 2 ecc. ma senza andare ad
esaurimento, mantieni ogni rep tecnica e veloce.

EMOM 30

1 minute : 1 RDS Macho Man
2 minute : Run 200m

M : 85kg
W : 60kg

(Salin ohjelmoinnissa)

Warm Up

Pre-WOD:
Work up to a heavy rep
- Power Clean, Squat Clean and STO
Hands stay on the bar; touch and go and immediately into STO after the Squat Clean.

WOD - "Death by Thrusters":
- 1 Thruster (105#, 75#)
- 4 Burpees
- 2 Thrusters
- 4 Burpees
- 3 Thrusters
- 4 Burpees ... etc.
Completed OMEM until you cannot complete the designated reps of thrusters and burpees within the 1 minute.

Post-WOD:
- 50 weighted sit ups
- 50 unweighted sit ups

Got to round of 8 and died quickly! :)

Eilinen/

Kuminauha hypyt 7x2

Taskuilta raakatempaus 10x2@50-60%

Niskasta Te- otteella VAPU

4x4

6 min EMOM
even 30 s handstand hold against the wall
Odd 30s hang on a pull up bar

Push jerk 1RM