For Time:
Buy-In: 1000/800m Row / 2000/1600m Assault Bike

Directly Into...

27-21-15-9:
Kettlebell Swings 24/16kg
Pull-ups
Thrusters 35/25kg

Tc: 25min

6 Rounds For Time:
5 Squat Cleans 50/35kg
10/7 Calorie Assault Bike/ 200m Run/ 14/10cal Row

5 Rounds For Time [15 Minute Cap]:
20/15 Calorie Row
10 Thrusters 40/30kg

EMOM5:
3 BB push press @ RIR 2-3

DELOAD WEEK

10min AMRAP of "Strict Cindy"
5 strict pull-up
10 push-up
15 air squat

Keep steady pace

EMOM5:
3 BB push press @ RIR 3-4

EMOM5:
4-6 strict c2b @ RIR 3-4
->skaalaa kuminauhalla

AMRAP 6

10 Overhead Squats 30/20kg
20 Jump Over Barbell

E2.30M x 4

5 pull up V.2-3

Sarjat huomioiden toistoreservi. Skaalaus: banded/low bar

For time:
50 DB Lateral Box Step-overs total @ 50/35lbs + 51cm
EMOM: 5 Burpees
*This workout starts with Burpees
- TIME CAP = 8:00

Barbell Shoulder Press: 1RM. Rest 2:00
- Sets of 5,4,3,2,1,1,1....
- 3-4 reps over 90%
- Plan weight jumps strategically
- Option: 7 x 3 building to a tough set of 3