Shoulder press

5 x 6-8 AHAP

sen off 2:30

E90s x10:
snatch pull
power snatch
squat snatch
- RIR 1 squat snatch viimeisessä sarjassa

Keskity vetoon: rauhallinen polven ohitus, jonka jälkeen kiihtyen ponnistus loppuun varpaille ja kunnon hartiavetoon asti. Powerissa ja kyykkyyn temmatessa samat fokukset, siirretään tekeminen vain koko nostoon.

3x 6-8

Vatsakierto levypainolla
Dragonflag

A. 5 rounds: 30s. W / 30s. R
A1. Slamball
A2. Single arm kb hang snatch @1x24/16kg

-Rest 90s. –

B. 5 rounds: 30s. W / 30s. R
B1. Push press @35/25kg
B2. Burpee

-Rest 90s. –

C. 5 rounds: 30s. W / 30s. R
C1. DU/SU
C2. Box step overs @1x22,5/15kg DB

Tulos: Kaikki toistot yhteensä

5 front Squat 85/60
15/12cal Assault Bike

60 Burpee
60 Air Squat
60 Push up
120 Walking Lunge steps
60 Sit Ups
60 DB Snatch alt. 22.5/15

30rds
5 WB
3 HSPU
1 Power Clean 100/70kg

For time:
21-15-9:
Front squats (42,5/60 kg)
DB box step-overs (50cm boxi)

Scaled WOD
For time:
15-12-9:
Front squats (20/30 kg)
Box step-ups

8 x 2,5min on / 1min off:

A)
12/9 cal row
8 KB swing 32/24kg

C)
4 DDB devils press 2x45/30lb
8 DDB box step over

B)
12/9 cal bike
30 du/su

D) CINDY
5 pullup/ring row
10 pushup
15 airsquat

-> Scaled Cindy: 3 pullup/ring row, 6 pushup, 9 airsquat

4x 2min ON/2min OFF
alt A and B

A.AMRAP 2
2 Wall Walks
8 Toes-to-bar
12 Box Jump-Overs

B.In a 2min window
20/15 Calories
15 Thrusters 35/25kg
+
Max reps of Bar Facing Burpees in the remaining time