Working with a partner, in 10 min time cap

Find your 3 rm power clean

Other partner must stay in L sit hold on a box while the other partner is doing the clean. The result is valid only if three cleans are successfull and other partner has remained in L-sit.

In addition, other partner must be in L-sit in every clean set. If clean set is done without L-sit, more weight cannot be added to the next set.

The result is the total weight cleaned by you and your partner.

CONDITIONING
5 rounds for time:

5 DB Thruster 22,5/15kg
15/10cal Airbike

RPE 4 to 5, very heavy breathing.

Target: <7min and unbroken sets with thrusters.

Tailoring Options:
DB Thruster: Decrease loading→ 15/10kg
Airbike→ Row

For time;
34 C&J 50/35kg
50 du,
34 burpees box jump over,
50 du
34 Deadlifts 50/35kg
50 DU’s
34 wall balls
50 du
34 pull ups

Time Cap 25 Mins

AMRAP 15:00
KB Complex:
20 USA Swing
10/arm 1-Arm KB Push Press
10/arm Split Stance KB Rows
2/arm Turkish Get-ups
Rest as needed between rounds

• Rx: 24/16kg
• Try to go unbroken for the whole complex and then rest

“KAREN”
150 wall balls for time

Superset A x 3 sets
Floor press ME
Bent over row ME
rest 2:00

1a) Glute Bridge DB Floor Press: 4 x 10. Rest 30s.
- use the same weight or slightly heavier than last week
- Longer rest due to the one arm work

1b) Symmetrical Stance 1-Arm DB Rows - pronated grip: 4 x 15 each. Rest 30s.

• 4 work sets.

WORKOUT 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 6kg. ball to 9 ft.
♂ 9kg. ball to 10 ft.
Time cap: 20 minutes

6min

1min soutu
1min kyykkyhyppy
1min etunojapunnerrus

3 kierrosta
6+6 Curtsy kyykky korokkeelta levypaino käsissä
6+6 Lonkankoukistaja marssi jalat korokkeella
2min lepo

3 kierrosta
5+5 1 käden rengassoutu
6+6 matkalaukkumaastaveto
2min lepo