BENCH MARK : MAX WATT & SPEED
15s ON : 20s OFF 2 X Thru - get your 55s REST
ROW

work up to as heavy as possible of the complex
2 Clean + 2 Jerk

EMOMx12:
Odd: 6 TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)

3 rounds:

Run 800m
20 C2B Pull-Up
30 Wallball

Rest 3min between rounds

Rest 3min between rounds. Try to get a steady pace, but hit these hard! Scale the movements and reps if needed. You should be moving all the time, no big breaks.

WIDE GRIP CHIN UP
4 X 12

In 21 minutes,
1000 m Row buy in
Then for remainder of time complete
AMRAP
100 MB cluster 20/14
80 DU , scale 160 singles
60 weighted sit ups w/ MB 20/14
40 Stationary alt lunges w/ MB OH 20/14
20 RMU or BMU , scale to YOUR most difficult pull up variation-pull up/chest to bar
*for each round completed , start back at clusters and complete another round with HALF number of REPS as prior round
*score is round + reps
Ex. 2+43

16min EMOM:

1) 10 2xKBS Russian AHAFA
2) 10-15 Burpee

Use two KB´s for KBS. Swing to eye level.

3 rounds
1 shoulder press
3 push press
5 push jerk

Use about 85% of your shoulder press 1RM... no rest between movements

5 Rope Climb
90 DU
30 Box over Jump
30 Push Press (40/30kg)

This is for time. Go as fast as possible. Scale if needed. Remember it is a Push Press, not STOH!

Noin 20 min aikana:

2-RM Penkkipunnerrus

Ohje: 8-10 korotusta