Clean complex:
Every 90s for 9 sets
squat clean
hang squat clean
front squat

2 rds:
10-15 C2B
Rest 60s.
8-12 C2B
Rest 45s.
6-9 C2B
Rest 30s.
4-6 C2B
Rest 2.5min...

Partner WOD
For time:
200 Double Unders
2 Rounds of:
30 Deadlifts
25 Hang Power Cleans
20 Push Jerks
Then
100 Double Unders
2 Rounds of:
30 Deadlifts
25 Hang Power Cleans
20 Push Jerks

RX: 60/40kg

Wall Sit Challenge!

Who can hold the longest?!?

3x4-6 Tempo Ring Dips
(3 sec down/hold 3 sec/ 3sec up/hold 3sec)

(rest 90sec)

5 Rounds of:
15 Toes to Bar
12 Burpees
400 Meter Row / Stairs with 6kg Ball
Rest 60s.

• 22:00 Cap
• Score = total time.

27-24-21-18-15-12-9:
Calorie Row
Rest 1 Minute Between Efforts

Run 4 km

TC 22 min

Not Fot Time:
50-40-30-20-10:
AbMat Sit-Ups Hip Extensions

a) For 9 min every 90 sec
3 x 2 reps and
3 x 1 reps

b) Then for 5 min every 30 sec
10 x 1 rep w/50-70 % out of the last lift. Only good lifts!

A is Total 6 sets. Add weight if form is on point. Last set should be about 90-100 % of 1rm

Vie tulokset vain osiosta A ja kommentoi millä kiloilla teit B:n