2 rds, eka a,b,c ja sitten uusiks a,b ja c.

A.)
35/30 cal bike
6 lateral burpees over DB
12 Hang DB C&J Non-alternating (6/6)
6 lateral burpees over DB

B.)
35/30 cal Ski erg
6 lateral burpees over DB
12 Hang DB snatches alternating
6 lateral burpees over DB

C.)
40 WB shots
80 DU
12 burpees over DB

-sellainen kalorimäärä joka menee ~2 min joka kiekalla.
-TC jokaiseen intervalliin 4 min, rest 2 min between.

L1: 20-22,5/15kg // 20/12kg KBs
L2: 25/17,5kg // 24/16kg KBs

Nosta taas painoja edellisviikosta, n. 60 % MAX

For Time:
2k Row
10 Rounds of "Heavy Chief" 70/50kg

1 Round of "Heavy Chief":
3 Power Cleans
6 Push-ups
9 Air Squats

1A) Strict HSPU 5x5
1B) behind the neck pull ups 5x5

Alternating "On the Minute" x 8 (4 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Barbell - 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme. Same barbell load for both lifts, with all squats taken from the rack.

For time
50-40-30-20-10 reps of
Pushups
Glute Bridges
Back Extensions

1) Wide Stance Box Squat: 5 x 4 @70% of last Monday's 3RM or 60% of 1RM Back Squat, every 90s.

2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s.

Wod
4 min amrap
30 Bar facing burpee
ME C2b

12 min
5x2 Split jerk (pause 2s @ dip & catch)

Every beginning 45s x 12
1 squat clean 65%->

21 Bar over Burpees
21 Power Snatches
15 Bar over Burpees
15 Overhead Squat
9 Bar over Burpees
9 Squat Snatches

Rx: 42.5/30kg

Time cap: 8min.