4x4

KLUSTERINA: 2x 40s lepo 2x,
V1,5-V1 Vertaa edelliseen viikkoon!

EMOM x 30

1) machine
2) 5-10 strict pull up + 10-15 wallball
3) rest or core of your choice

DELOAD WEEK

6min AMRAP
8 pull-up
12 wall ball 20/14

4min rest

6min AMRAP
12 deadlift 70/50
8 bar over burpee

Hang Snatch 3 x 3 kyykyn kautta

One legged Deadlift KB
lämmittelynä

Ring Dip Progressions
3x8-10, Tempo 3010, Rest 90s

PARTNER WORKOUT FOR TIME IN STYLE:
You go, i go (except syncro movements)

BUY IN: 88 box jump overs 60/50cm

Then:

10 rounds for time:
16 Thruster @50/35kg
20 Syncro sit up @9/6kg
16 single arm db hang squat snatch @22,5/15kg
20 Syncro sit ups
16 Deadlift @50/35kg

CASH OUT: 88 wall ball 9/6kg

TC: 40 min.

For time
10 Deadlifts 120/85kg
15 Handstand Pushups
20 Toes-to-bar
30 Wall Balls
40 DB Snatches 22,5/15kg
30 Wall Balls
20 Toes-to-bar
15 Handstand Pushups
10 Deadlifts

30 minutes for sweat
5 wallclimbs
7 strict pulll ups, 13 banded strict pulll ups
20 medball squat snatch 9/6kg
7 strict ttb, 13 V-ups
5 skin the cat

Squat snatch
3@70%
3@75%
2@80%
1@85%
3@75%
3@80%
2@85%
1@90%

Send Off 2:00

4RFT
32 bar over burpees
20 thrusters 42,5/30kg
8 pull ups

TC 18