5 sets of
8 Barbell Bent Over Row (supinated grip)
6-10 Strict Ring Dips

EMOM 3
Deadlifts 3@60%,
EMOM 3
Deadlifts 3@70%
EMOM 3
Deadlifts 3@80%

3 rounds for time;
10 DB Hang Power Clean + Push Press @50/35lbs
20 Burpees
Rest 2:00 after each round

• Goal: UB HPC + Push Press and 20 burpees without stopping
• Rx+: 1-5 x Bar Muscle-ups to start each round, 25kg / 40lbs DBs
• Cap 16:00

For Cals
45 Barbell Rows @42.5/30kg
60s Max Calorie Bike/Row/Ski/Shuttle Run Sprint
Rest 2:00
35 Push Press @42.5/30kg
60s Max Calorie Bike/Row/Ski/Shuttle Run Sprint
Rest 2:00
25 Hang Power Snatch @42.5/30kg
60s Max Calorie Bike/Row/Ski/Shuttle Run Sprint

– Goal: Very Hard effort – BB work should be completed AFAP.
- Score = total calories achieved
- Rx+: 52.5/35kg

EMOM x 16:00
Minute 1: 30s Max Double Unders
Minute 2: 30s Max Double KB Snatch @16/12kg
Minute 3: 30s Max Toes to Bar
Minute 4: 30s Max Burpees

• Goal: 30s of hard-effort but sustainable work. Keep rep counts consistent for all 4 rounds.
• Rx+: 20/16kg

Wall ball ja sit-up
21-15-12-9-6-3 reps

Tee niin monta toistoa seuraavan kaavan mukaan 7 min aikana kuin mahdollista:

3 Thrusters tangolla
3 leukaa
6 Thrusters tangolla
6 leukaa
9 Thrusters tangolla
9 leukaa
12 Thrusters tangolla
12 leukaa
15Thrusters tangolla
15 leukaa
18 Thrusters tangolla
18 leukaa
21 Thrusters tangolla
21 leukaa...
jne

Toinen tekee Thrustersseja ja toinen tekee samaan aikaan leukoja, jonka jälkeen vaihto ja toinen tekee leuat ja toienn Thrustersit. Seuraaville luvuille saa siirtyä vasta, kun parista molemmat on suorittaneet osuutensa.

Wod
6 sets
Row 20s (Damper M:8-10, W:6-8)
Rest 1:40 min

Superset
4 sets alternating;

10/arm x Single Arm DB Floor Press
Rest 1:00
10/arm x Alternating KB Gorilla Row
Rest 1:00

Wod
8 min Emom
Du 20
Front squat 6 45/30kg

35s round tc