For time

• 10 push presses
• 10 kettlebell swings
• 10 box jumps

♀ 75-lb barbell, 35-lb kettlebell, and 20-inch box
♂115-lb barbell, 53-lb kettlebell, and 24-inch box

🎲🤩😊🥳😇🎲

PARTNER WOD

For time:
100 Double Unders
90 Squats
80 Deadlifts 50/35kg
70 Wall Balls
60 Situps
50 Front Rack Lunges 50/35kg
40 Burpee-Box Jump overs
30 Thrusters 50/35kg
20 Pullups
60 Calories
20 Pullups
…
….
90 Squats
100 Double Unders

A,
7 rounds for quality of:
Bike, 3 mins
2 Front Squats, 85% 1RM

Bike / Row- RPE 7/10

B,
5 rounds for time of:
15 Dumbbell Burpees, 17,5/12,5kg
15 Dumbbell Squats, 17,5/12,5kg

Goal
Sub 13 min

C,
Stretch/Recovery:
:90 sec Pec Stretch/side
:60 sec Lying Leg Crossover Stretch/side
:90 sec True Hip Stretch/side

5 min Foam Roll/Smash trouble spots

Rive ja työntö

3 Set For Time

1 Mile Echo
6 Push Jerks @ 78% ( Rack )

Rest 1 minute between rounds.

Handstand / Handstand walk / HSPU practice

AF WEEK 19 DELOAD, Day 1

CORE:
2-3 rounds, go by feel:

1) 10 KB Suitcase Deadlift + 10 Lateral Flexion + 10m Suitcase Carry (L+R)
2) 10 Slow and controlled hanging leg lift

Feel the burn!

70 - 80 Minutes @ HR Zone 2 - 3

7 Minutes Any Machine
Free HSPU Practice 2 minutes
2 Squat Snatch 70 - 80%

7 Minutes Any Machine
20 GHDSU

LÄMMITTELY
n. 1 min / liike
1. AKK - lankku - negatiivinen punnerrus - kobra
2. Skorpionikierrot
3. Liskokierto
4. Seinäkyykky
5. Ylivienti kuminauhalla

VOIMA
3 x 12 takakyykky
3 x 8/käsi yhden käden kulmasoutu

AMRAP 8min
6 kcal laite
12 x vuorikiipeilijä
12 x levypainotempaus