Superset x 3 sets!

Single Arm Dumbbell Z Press x 6-8 each
Rest 60s
Mixed Grip Pull-ups x 8-10.
- Switch grip halfway through the set
- Partner Assisted as needed
Rest 90s

"KAREN"
For time

150 wall balls 9/6kg

TimeCap: 12:00

2x aaltoa ykkösiä

5x nostoa/aalto

1) 52-55% 55-57% 57-60% 60-63% 63-66%
2) 57-60% 60-63% 63-66% 66-70% 70-76%

A) Every 2,5min for 5 rounds
5 hang squat clean
5 push jerk
@55-65% c&j 1RM

B) Accessory
3 rounds for quality
10/side banded external rotation
40m double KB front rack walk

3 rounds for quality
12-15 KB cyclist squat
8-10/side kickstand DB RDL

With a partner,
AMRAP 20:00
7 Hang Power Cleans @70/47kg
7 Front Squats @70/47kg
150 Meter Row
*One athlete completes a full round at a time
Choose a weight you can go UB on cleans and squats!

15/12 cal bike/row/echo
12 DL @50-60%
rest 1 min

• 100% effort, so go hard

For time
10 Deadlifts
20 Handstand Pushups
30 Toes-to-bar
40 Wall Balls
50 DB/KB Snatches 20-25/12-16kg
40 Wall Balls
30 Toes-to-bar
20 Handstand Pushups
10 Deadlifts

RX: 100/70kg
RX+: 120/85kg
RX++: 140/100kg

Bulgarian split squat 4 x 8 (heavier than last week)

AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar

*Score = Total Reps