2RFT w/Mackenzie
12 burpees
12 thruster (115/75#)
12 burpees
12 power snatch
12 burpees
12 push jerk
12 burpees
12 hang squat clean
12 burpees
12 OHS

alternate through.
1. 10-15m HSW
2. 10-15 pull ups (kipping)
3. 14 DB snatch 22.5/15
4. 20/15 cal bike
5. Rest

EMOM 8:00
ODD Minutes: Handstand Hold x a total of 40s of work.
EVEN Minutes: 10 Double KB Bent-over Rows + 15 Banded Pushdowns

• Rx+: Free Standing Handstand Holds or Handstand Walking

STRENGTH
1) Front Box Squat: 8 x 3 @80% of Front Box Squat from last week, every 60s.

2) Standing High Box Jumps: 2/8 x 2, at a challenging height, every 60s.

METCON
"Tugboat"
Details there

EXTRA CREDIT
Glute Ham Raises: 4 x 8. Rest 90s.
OR
Single Leg Barbell RDLs: 4 x 6 ea. Rest 90s.
- light weight

Deadlift 5x50%, 5x60%, 2x10x65%, 10+65% max reps 12

1) Box Front Squat: 2RM. Rest 2:00

– Use a box just below parallel.
– Beginner: 5 x 5, adding weight if form permits.

Lenkki:

A) 5 minuuttia reipasta kävelyä + 35 minuuttia yhtäjaksoista juoksua/hölkkää + 5 minuuttia reipasta kävelyä.

B) 10 minuuttia hölkkää +
10 x 45 sec. vedot. Vedot voit tehdä oman kuntosi mukaan niin kovaa kuin pystyt. Vetojen välissä kevyttä hölkkää 60 sekuntia +
10 minuuttia hölkkää/kävelyä.

Bulgarian Split Squat
3x12+12, Tempo 2010, Rest 90s

Barbell Cycling:

3 rounds

E2MOM: 7 Power Clean TnG, AHAFA

E2MOM: 7 Push Jerk TnG, AHAFA

E2MOM: 7 Power Clean + Push Jerk Tng, AHAFA

Every 2nd minute on the minute. First do 7 Power Cleans, then rest the remaining time from 2min. Then 7 Push Jerk...Total of three rounds. Pick a weight you can be efficient. Move well and breathe. Bar from the ground.

For time
150 American kettlebell swings
EMOM 3 Burpees