4 sets
6 Front Squats @77,5%+
8 Bent over Rows

AMRAP 16 x 2, rest 2: (Teams of 2: YGIG)

1)
30 cal row
30 KB swing 32/24kg
30 cal row
30 burpee over rower
*1min synchro plank hold

2)
30 cal bike
30 DB box step over 1x50/35lb
30 cal bike
30 abmat situp
*1min synchro plank hold

*after every round: 1min synchro plank hold
RPE 3-4
-> toistot jaetaan puoliksi parin kanssa
-> neljän tehdyn liikkeen jälkeen pari tekee yhdessä lankkupidon

Weighted pull-up 5x5

Facepulls 5x20

Penkki 3x3x85%

Penkki käsipainoilla 5x5
-3stopit
-kuorma noin 50%

Kahvakuula/käsipainosoutu 4x10-15/10-15
-vuorotahtiin

EMOM5:
1 power clean + 1 hang squat clean + 1 push press @ technical

6 x e90s:
1 squat clean + 1 jerk @ heavy

AMRAP 32: (teams of 2, ygig)
50 cal row
40 V-up/tuckup
30 ring row
50 cal bike
40 1-hand DB thruster 1x50/35lb
30 push up

*every 8min: 8 synchro burpee
RPE 3.5
-tasaista vauhtia
-toistot puoliksi
-kello 4x8min intervals

Find your 1RM Jerk/Split Jerk

Practise one of the three skills for 15 min.

1 - rope climb:
5 rope climb pulls fromt the ground to standing and back down
5 from seated to lock and pull
2 rope climbs - concentrate on using the core and legs and good/fast descending.

2 - HS walk:
5 rises back against the wall + 6 leanover from hand to hand
1 wall walks + 6-12 shoulder taps
1-3m HS walks against partner.

3 - kipping:
5 kip swings + 3 kip swings with push down
10+10 hollow&archrocks with stick
5 kipping knee raises + 3 kipping straight leg raises or 3 kipping pull-ups + 2 kipping C2B

1 min AMRAP / 1 OFF for 12min, switch between A & B.

A: 15 hang power cleans, 10 push-ups
B: 15 STOH, 10 pull-ups/banded pull-ups/jumping pull-ups

Jatka siitä mihin jäit

RX´d: 40/30kg. Tulos on yhteenlasketut toistot.

3x 10 AMRAP/1 min switch between AMRAPs.

In teams of 2 or 3.

1. In teams of 2 or 3 - split reps

2/3 laps synchro running
4/6 rope climbs
6/9 squat snatches 70/50.

1. In teams of 2 or 3 - one round each - only one works at the time

30 DU
10 alt. Pistols
5 strict HSPU

1. In teams of 2 or 3 - one round each - only one works at the time

1 cluster 60/45
3 bar over burpees
6 T2B