3 rounds

50 DU

15 pull ups

15 push ups

Optional Accessory

CONDITIONING
EMOM x8
1) Airbike 7-15cal
2) 5 Medball Clean + 5 Wallball + 5 Burpee

RPE 4, very heavy breathing.

CONDITIONING (1/3)

EMOM x10
5 Power Clean@60-70% of 1RM + 5 Box Jump

Overall RPE 4

These are on the same minute.

Target: you should have 30+ sec to rest on each minute. If not, tailor the loading or rep scheme.

4 x Every 4 min

9 Chest to bar pull ups
12 Thrusters (43/30)
15 bar over burpees

Then rest the remaining time

AMRAP 17, with partner. Perform synchronized

100 Sit ups
100 Air Squat
50 push ups
50 Toes to bar
20 hang power clean 40/25kg

Lepo viikko. Keskitytään rentoutumiseen, syömään hyvin ja nukkumaan. Syksyn flunssat tuntuvat olevan käynnissä joten huolehditaan vitamiinien saannista joko nauttimalla kesän marjoista tai ottamalla vitamiinit purkista.

Back squat

2 x 3 x 70-90%/1RM
2 x 2 x 85-100%/1RM
2 x 1 x 95-105%/1RM

Shoulder press 5x50%, 3x60%, 2x70%, 1x75%, 1x80%, ME 85%

In a 1:30 Window:
9 Power Cleans
9 Front Squats
9 Push Jerks
(Rx: 50/35kg)
Time Remaining:
Max Ring Muscle Ups

 Rest 1:30 Seconds

In a 1:30 Window:
7 Power Cleans
7 Front Squats
7 Push Jerks
(Rx: 60/42.5kg)
Time Remaining:
Max Ring Muscle-ups

 Rest 1:30 Seconds

In a 1:30 Window:
5 Power Cleans
5 Front Squats
5 Push Jerks
(Rx: 70/50kg)
Time Remaining:
Max Ring Muscle-ups

Rest 1:30 Seconds

In a 1:30 Window:
3 Power Cleans
3 Front Squats
3 Push Jerks
(Rx: 80/55kg)
Time Remaining:
Max Ring Muscle-ups

Scale if needed:
* Go unbroken with barbell
* Ring MU -> Bar MU -> C2B+Push up
* Barbell ~45% / 55% / 65% / 75%

For time:

15-12-9
Push jerk @70% 3RM OTD.
Bar over burpees

For time
21-15-9 reps of
Pullups
Deadlifts 100/70kg
Bar Facing Burpees