E2MOM
6-8 x 3 overhead squat
- add weight until heavy

For time:

800m run
30 burbee

GO FAST!

3 Rounds of
75 Double Unders
20 Pullups
10 Handstand Pushups
5 Squat Cleans @70% of 1RM

DELOAD WEEK

5 rounds of strict "Cindy"
5 strict pull-up
10 push-up
15 squat

You go / I go full rounds with partner (5r each)

Metcon (time)

From 0:00 to 10:00 for time:

2 Rounds of
500m Row
100 Double-unders

From 10:00 to 20:00 for time:

2 Rounds of
1000m C2 bike
100 Double-unders

Accessory:

3-4 Rounds of:
20 Russian twists (10/10)
10-20 GHD sit-ups

Rest 90-120s between rounds.

5 rounds for time:
50 double-unders
20 CTB pull-ups
200m run
1 legless rope climb

With partner 2 rounds for time:

10 Thrusters 60/40kg
10 Box jumps 20”
10 Thrusters 70/45kg
10 Box jumps 24”
10 Thrusters 80/50kg
10 Box jumps 30”

You go, I go.
TC: 20 minutes.

Build up to a 1RM OTD for following complex: 1 Clean + 3 front squats + 2 Jerks

21.3:

For total time:

15 front squats 95/65lb
30 toes-to-bars
15 thrusters 95/65lb

Then, rest 1 minute before continuing with:

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Then, rest 1 minute before continuing with:

15 front squats
30 bar muscle-ups
15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

Time cap: 15 min

21.4:

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

"Metcon (quality)

25 minutes for quality & minimum rest:

20 Seated bicep curls, alt. arms
20 Seated shoulder press’, alt. arms

20 Weighted step-ups
15 RDLs

10 Deficit push-ups
10 Banded pull-ups
20 Banded ab cruches

"

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"Palauttava harjoitus.

Tämän harjoituksen tarkoitus on toimia palauttavana harjoituksena, jossa päästään fiilistelemään hyvän kehonrakennussession tunnelmia.

25 minuutin ajan pysy tasaisessa liikkeessä ja koita saada liikkeistä hyvä polte ja tuntuma kohdelihaksiin.
"