3 RFT

20 Kettlebell Hang Clean & Jerk 24/16kg
7 Box Jumps 30"/24"
7 Burpee Pull-Ups

TC 12

AMRAP12

8 db box step over

12 alt. db snatch

40 du

@22,5/15kg

Rpe 3.5-4

Tavoite löytää tasainen vauhti, jota pystyt ylläpitämään. Paino huomioiden rpe. Skaalaukset: box step over - paino db snatch - paino du - reps minim 20 - su

Weighted pull up 4x2x70%

DELOAD WEEK

A) 4 rounds
4 negative pull-up (4-5s)
8-10 negative push-up (3s)
Rest 1,5min

B) On the minute for 12min
1. Crossover single under
2. Sit-up
3. Rest

3 x e3m:
6-8 *Barbell bent over row @ RIR 0-1
6-8 medball DDB incline bench press @ RIR 0-1
medball bench:

*2s eksentrinen vaihe

4 x e3:00m:
5 sumo deadlift @ RIR 1-2

(Metcon, quality)
EMOM 20:
1< Push-ups
1 Rope climb

*Choose a challenging rep ammount for the push-ups and stick to it. Maintain proper form on the push-up and don’t go to failure.

Metcon (time)

Timecap: 5 minutes

30 Burpees
30 Calories bike
30 Thrusters 40/30kg

Accessory:

EMOM for 10 minutes of:
ODD: 10 Supine ring-rows
EVEN: 10 2-for-1 wallball shots 20/14

Strength (load)
Pull-ups 6 sets of 4. AHAP.

Metcon (time)
9 Rounds for time:
9 Pull-ups
9 Ring-dips

Timecap: 16 minutes