In 7 min built up to heavy 3:
SHOULDER TO OVER HEAD
- rest 1 min
In 7 min built up to heavy 3:
HANG POWER CLEAN
- rest 1 min
In 10 min built up to heavy 3
DEADLIFT

• Score = the heaviest lift per section

15 min. 3 liikettä

3 seinälle kävely
12 käsipainotempaus käden vaihdolla 22,5 tai 15kg
15 boksin yli hyppy, asekeltaen alas 60 tai 50cm

Tulos toistot

24min EMOM:

1) 10 Double Russian KBS
2)10 Double KB C&J
3) 10 KB Thruster
4) 10 KB Squat
5) 10m Walking Lunge (overhead/front rack/farmers carry)
6) rest

RPE 3

Choose the loading to fit your deload week.

Tailoring Options:
Decrease the number or rounds: 4→ 3 or 2
Use light KB or single KB

Every 3:00 x 5:
1 Snatch +
2 Hang Snatches
Into,
3 Box Jumps

6 Floor Press

Build to a heavy set of 6 floor presses in no more than 5 sets.
Then do 3 back off sets at 90% of heaviest weight.
AMRAP in last set.

EMOM16
1. Bar muscle ups / Chest to bar pull ups / Pull ups / Kipping
2. Hand stand walk / Shoulder taps in a wall facing handstand hold or plank
3. Double unders
4. Rest

*Choose the movement you want to practice. You can do one or two unbroken sets and then rest the remaining time of the minute. No need for going hard - the focus here is on getting better at gymnastics skills.

For time:

15 - 14 - 13 - 12 - 11 - 10

Wallballs 9/6 kg
20 Double unders after every set

TC 6 min

Strength 1.
Every 1:30 x 6
12 -10 - 8
Sitting shoulder press
Supine ring row

——-

Strength 2.
Every 1:30 x 6
12 - 10 - 8
Deficit Push-ups
Romanian deadlift

Max Effort Shoulder Press
(5-5-4-3-3)-3-3-3-3-3
2min Recovery

3 x 10min Couplets

YGIG
1 x KB 24/16kg

1) 16 KBS - 200m Run

-2min rest-

2) 8 STOH (L) - 10 Walking Lunge - 8 STOH (R) - 10 Walking Lunge

-2min rest-

3) 5/5 KB Snatch - 12 Goble Squat