*Warm-Up
*
3 rounds

Halting clean deadlift x 5
Clean pull x 5
Clean high Pull x 5
(5 sec eccentric)

3 Rounds

Muscle clean + Strict Press x 5
Power clean + Push Press x 5
Power Clean + FS + Push Jerk x 5
Full Clean = Split Jerk x 5

Strength

High hang clean + jerk 5x5

WITH PARTNER: “IGYG”

4x AMRAP: 3, 6, 9, 12min

10 Devil’s Press 2x 8/10 KB/DB

20 C2B

30 Hang Power Cleans

40 STOH

50 Back Squats

@30/42,5kg

Start every AMRAP from the beginning. Try to go further on each AMRAP. If you complete 50 Back Squats, start from the beginning.

1MIN REST BETWEEN THE AMRAPS!

In teams of two, complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
10 Strict Pull-Ups
20 Wall Ball Shots (20/14 lbs.)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 10 Strict Pull-Ups, Partner A will perform 20 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

"Tabata"
Swim 8 x 20:10, use pool or open water
Bike 8 x 20:10, if possible use stationary bike with wattage tool or similar that can hold load of 200+ watts
Run 8 x 20:10, if possible use treadmill set at 12% grade, 0-30 seconds slower than 5k pace per mile, do not reduce speed
Row 8 x 20:10, if on C2 use meters or watts

Post sport, times, and total number of intervals to comments.

Lämmittely ja mobility

Kaaripitoa

Metcon: 10min amrap
Kone 7cal
Rengaspito 20s tai roikunta 20s
Istumaan nousu 10

Loppuvenyttelyt

EMOM 6 min
4 Pull Up
+8 Push Up
+ 12 Air Squats

(Rx+ 1 round of Cindy)

Straight into

EMOM 6 min
10 Double Unders
+8 Box Jump Overs

(Rx+ 30 DU)

Työntö yhdistelmä (3 x rinnalle veto + 3 x jalat edesta (front squat) + 1 x työntö ylös)

20 minutes of hard rowing

Score is total meters rowed

A:
10 rounds:
1 Rope Climb
10 HSPU

B:
Core Complex!!

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees