Max rep back squat with bodyweight or 50% of max back squat (take smaller)

2 Rounds :

13 Minutes Bike
Rest 0:30
13 Minutes Row
Rest 0:30

16min

2 raaka rinnalleveto @70-80%
25/20cal laite rauhallisesti

Voit tarvittaessa lisätä painoa tangossa, jos rive tuntuu terävältä.

RX:
EMOM20
1. 8-12 C2B (1-2 sets)
2. 5-15m HS walk
3. 8-10 Alt. renegade row
4. 10-15 T2B (1-2 sets)
5. Rest

Scaled:
EMOM20
1. 8-10 Pull up (1-2 sets)
2. 2-3 Wall walk
3. 8-10 Alt. renegade row
4. 10-15 Leg raise or knee raise (1-2 sets)
5. Rest

RPE 3.5

Clean & Jerk
10x1 @70%++

18min alkavalla 2 minuutilla

1. 8-10 2kp pystypunnerrus L-istunnossa
2. 8-10 punnerrus korokkeille, laaja liikerata ja rauhallinen tempo
3. 10-12 rengassoutu

3 Kierrosta aikaa vastaan:

30 Tuplaa tai 60 sinkkua
8 Raakatempausta 30/25kg
6 Burpeeta tangon yli

TC: 8min

5 rounds, go every 4th minute;
4 x Clean and Jerk @ 70%+ (use your most efficient style)
Run x 400m

Record weight, clean and jerk style and other details.

Record time, weight and a summary of the happiness you experienced.

60 x Step Back Lunge (with KB at chest)
50 x Wall ball
40 x Burpee
30 x Russian Swing (1-arm, alternate arms each rep),
1 x Stairs

Record time, weights, scaling and other details.