PartnerWod
You go, I go for time
50 Stoh @60/45kg
50 Strict pull up
50 Box over burpee
50 Squat clean @60/45kg

Shoulder Press 2x5 + 1x5+
(first set at 65%, second at 75% and third at 85% of 1RM, but try as many reps as possible in third set 5+ reps)

”MA3 Oscar Temores”
8 kierrosta
11 Etunojapunnerrus käsien irrotuksella
30 Askelkyykky kävely
19 Istumaannousu

Power jerk
9x3r @ 65-70%
Go every 60s.

Deadlift

5x5

*Jätä painoihin noin 2 toiston varat

50 wall ball 9kg/6kg

20 pull ups

10 BW back squats

50 kb-swings 24kg/16kg

20 ring dips

10 BW deadlifts

50 cal airbike

20 pistol squats alternating

10 3/4 BW cleans

1A) Back Squats 4x4x60%, explosive
1B) banded sprints with a friend 4x10m
2 min rest between rounds

Clean complex
EMOM 10 mins
1 Power Clean + 1 Squat Clean + 1 Front squat
- use the same weight across all sets
- around 75% of 1rm squat clean

"McGhee"

Complete as many rounds in 15 minutes as you can of: (normally 30)
275/185 pound Deadlift, 5 reps (scale to choice)
13 Push-ups
9 Box jumps, 24"/20"

EMOM 45 min

1. Row/bike
2. 10-15 KBS
3. 20-30 Air squat
4. 5-15 Burpee
5. Lepo

*Matalilla sykkeillä koko jumppa!
* Skaalaa omaan tasoon sopivat toistomäärät.