"Annie"

For time of:

50 – 40 – 30 – 20 – 10:
Double unders
Sit-ups

weights
MEN 60-70-80-90-100kg
WOMEN 45-50-55-60-65kg
5 rounds add weight after each round
4 deadlifts
3 hang cleans
2 front squats
1 jerk

4rds
Push Press x 6-8
ME Pull Ups
* add weight if going well

10 rounds:
3 Power Clean (50/35kg),
3 Front Squat,
3 Jerk,
9 KBS (24/16kg) (eyelevel).
Time Cap 15min.

In teams of 2

AMRAP 15 minutes:

5 Pull-Ups
5 Box Jumps
5 Dumbbell Ground to Overhead

Partneri tekkee koko setin läpi, sitten kaveri jatkaa jne..

Build up to a heavy jerk single.

Accessory:

4-6 sets of 90m front rack carry with two KBs - heavy
GHD sit-ups 4-5 sets of 15-20

40 Kipping Handstand Pushups
20 Ring Muscle-Ups
10 Rounds of "Macho Man"

1 Round of "Macho Man"
3 Power Cleans + 3 Front Squats + 3 Jerks
(Rx: 82.5/55kg)

Time cap: 20min

CONDITIONING

For time:

Row 500m
Run 800m
Row 1000m
Run 400m

Overall RPE 3 to 4, go by feel

WEIGHTLIFTING

2x Power Clean + Jerk (TnG)

Every 90sec x9
1-3 RPE 3
4-6 RPE 3+
7-9 RPE 4

12min AMRAP
6 Burpees
12 DB-Thruster 22,5/15kg
200m Run