How did it go?

How did it go?

Metcon (reps)

AMRAP in 20 minutes of:
5 Front squats 90/65kg
10 DB squat snatch, alt. arms 30/20kg
15 Wallball shots 20/14lb

Accessory:

Stiff legged deadlifts, 4 x 10 - Heavy. Every 2:00
Reverse hyper, 3-4 x 10 - Heavy. Every 2:00

A) 3 rounds
6-8 chin-up
6-8 ring dip
Rest 1,5min

B) On the minute for 12min
1. 20s ring support hold + 20s ring bottom hold
2. 40s banded straight arm pull-down
3. 40s lateral raises
4. Rest

Level 1.

EMOM16
1. 3-4 wall walk
2. 10-12 feet elevated ring row
3. e30s x 1 set of t2b
4. rest

Level 2.

EMOM16
1. 2-3 wall walk
2. 10-12 ring row
3. e30s x 1 set of t2r
4. rest

Rpe 3-3.5

Skaalaukset: wall walk - kulma - box walk up to pike ring row - kulma t2b - leg/knee raises

EMOM 16
Min 1: 15-18/10-13 Cal
Min 2: 1 Round of Snatching Chief*
Min 3: 12-20 Box Jump Overs
Min 4: Rest

Snatching Chief*
3 Power Snatch 60/40kg
6 Pushups
9 Squats

2,000-m row

Distance, substitutions
2,000-m Echo bike,
4,000-m C2 bike,
1,600-m run,
2,000-m ski

For time
50 DB snatch 22,5/15
40/32 cal row
30 burpee over rower

Max reps unbroken ring muscle-ups.

3 rounds for quality
10-12 stiff-legged deadlift (3-4 RIR)
10-12 DB shoulder press (3-4 RIR)