3 rounds
3 cleans 80kg/55kg
2 front squats 80kg/55kg
10 T2B
6 C2B

Split jerk 4x50%, 3x60%, 3x70%, 2x80%

6 kierrosta, kierrosten välissä tauko 2 min.

30 Kahvakuula heilautus pään päälle
20 Istumaannousu
30 Yhden käden maastaveto kahvakuulalla (käytä samaa kuulaa kun heilautuksissa)
20 Kyykky kehonpainolla
30 Kaloria laiteella

RX
4 x 4:00 AMRAP; Rest 1:00 between each
100m Run
12 Toes to Bar
4-8 Strict Handstand Push-Ups

SCALED
4 x 4:00 AMRAP; Rest 1:00 between each
100m Run
10 Kipping Leg Raise
6 Pike Push-Ups / DB Seated Press

Reset at the beginning of each AMRAP.
RPE 7

EMOM x10

1) 3-10 ttb
2) 10-20 sit up

AMRAP 9
3 Wall Walks
6 Single Arm Devils Press 22,5/15kg
12 Box Jumps

RX
EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts @140/90kg + 12 Strict Handstand Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps Step Down @60/50cm
MIN 3 - Rest

SCALED
EMOM x 18 MINUTES
MIN 1 - 2 Deadlifts @moderate/heavy + 8-12 Pike Push-Ups
MIN 2 - 2 Deadlifts + Max Box Jumps Step Down or Step Ups
MIN 3 - Rest
RPE 8

OPTIONAL COOL DOWN
2-3 SETS
10/10 Banded Pallof Presses
10/10 Single Arm Half Kneeling Banded Lat Pull Down
5/5 Sciatic Nerve Floss
-Rest as Needed b/t Sets-

Deadlift
5-4-3-2reps
Start Moderate-Heavy and build up to or beyond the workout weight.
RPE 8

Partner WOD

A. 6 min of I Go - You Go
10 Wall Balls
5 Pushups

rest 2min

B. In a 8min window
Run 300m together
+
Max Cal in the remaining time

rest 3 min

C. AMRAP 26
100 Squats
90 Sit-ups
80 KB Swings
70 Back Extensions
60 Pushups
50 Toes-to-var
40 DB Snatches
30 Handstand Pushups
20 Pullups
10 Wall Walks

FOR TIME
30 Hang Squat Cleans @ moderate

• Pick a weight that makes sets of 3-5 realistic, but challenging!
• RPE 9
• Video https://vimeo.com/844332428?share=copy