RX
AMRAP x 12 MINUTES
25 Double Unders
15 Wall Balls @9/6kg
5 Box Jumps @75/60cm
Goal: 6+ rounds

SCALED
AMRAP x 12 MINUTES
50 Single Unders
15 Wall Balls
5 Box Jumps @ moderate height
RPE 7
Goal: 6+ rounds

OPTIONAL FINISHER
FOR QUALITY
300/200 Alt. Box Step-Ups @60/50cm
- Week 1 of 3 -- "Chad" Extra Credit

Build up to a heavy 4RM Back Squat
+
2x4 @85-90% of 4RM

Power clean & jerk
8-8-6-6-4-4

Perform all sets unbroken

DELOAD WEEK

Work up to moderately heavy complex in 10min
1 hang squat clean + 1 front squat

Running o'clock with partner IGYG. You can split reps as you like.

AMRAP 8

Bike Erg Calories

Rest 3 minutes

AMRAP 8

30 Dumbbell Burpee Box Step-Overs 2x22,5/2x15kg´s
30 Toes To Bar

Rest 3 Minutes

In 6 Minutes Thruster 1RM

Score : Reps & Total weight.

RX
5 ROUNDS FOR TIME
8 Deadlifts @43/30kg
10 Hang Power Cleans
12 Alt. Front Rack Lunges
24 Crossover Single Unders or Double Unders

SCALED
5 ROUNDS FOR TIME
8 Deadlifts @light
10 Hang Power Cleans
12 Alt. Front Rack Lunges
48 Single Unders
RPE 8

Timecap: 13 mins

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5/5 Sciatic Nerve Floss
10/10 Banded Ankle Distractions
20 Alt. Deadbugs
-Rest as Needed b/t Sets-

Floor Press 5RM

Rope Climb tekniikka
Skin the Cat tekniikka

Tempo front squat VK 2/3
5x2 (31X1) @70-75% 1RM

Every 90s x 8 (Alt A & B)

A) 4-4-3-3 Ring dip V.0 (2-1-X-1)
B) 4-4-3-3 Pull up V.0 (2-0-X-1)

Skaalaukset:
Ring dip->jalat maassa tai ring push up
Pull up->matala tanko tai kumppari

Partner WOD

AMRAP 16
20 Bar Facing Burpees
30 Deadlifts 80/60kg
40 Calories