"Coffey"

For time:

Run 800m
50 Back squat 60/40kg
50 Bench press 60/40kg
Run 800m
35 Back squat 60/40kg
35 Bench press 60/40kg
Run 800m
20 Back squat 60/40kg
20 Bench press 60/40kg
1 Muscle-up

Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 box jumps
Min 3: 3 rope climbs
Min 4: rest

SCALED WOD
EMOM 20:
Min 1: 8 alternating back-rack reverse lunges
Min 2: 5 plate jumps
Min 3: 2 pull-to-stands
Min 4: rest

3 rounds for time:

12 DDB hang power clean
8 DDB burpee deadlift
12 DDB renegade row alt. @2 x 22,5/15kg

Rpe 4 TC 10min

2 rounds

4min AMRAP
10/8 cal row
8 DB snatch 22,5/15
6 double DB box step-up 2x22,5/15

Rest 2min

4min AMRAP
10 wall ball 20/14
8 pull-up
6 push-up

Rest 2min

E5M x 3
15/11 cal row @80% effort
8-10 DDB bench press with neutral grip V.1-2
8 DKB bent over row V.1-2
30-40s ring plank hold/15+15 single arm ring plank hold

Jokaisen kierroksen jälkeen täytyy jäädä vähintään 1.20min lepoa. Skaalaa soudun caloreita tarvittaessa. Liikkeet laatua vastaan.

Power Clean 2-1-1-1-1-1
Build up to a heavy double in 10 mins

• TOUCH N GO STYLE! --then-- 5 x 1 @ 80-90% of the heavy double

5 x e3m:
front squat
2 x 4 @ RIR 2-3
2 x 3 @ RIR 1-2
1 x 2 @ RIR 1

-> nousevilla painoilla raskaita kyykkyjä

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

6 x e90s:
1 power clean + 1 squat clean + 1 jerk @ moderate-heavy

In teams of 2, you go i go:

50 A-jumps on plate
40 slamballs
30 single DB box over steps
20 strict pull-ups
10 squat snatches 70/50 or 70% of max
20 strict pull-ups
30 single db box overs
40 slamballs
50 a-jumps on plate.

Timecap: 30 min.

4x

3 power snatches, 2 snatches, 1 snatch balance

Build in weight.