Overhead Squat 5-5-5-5

10 min to build to today's heavy 5.
--then--
3 x 5 @ 80% of today's heavy 5, go every 2 mins.

20min AMRAP YGIG

800m Soutu tai hiihto TAI 1600m pyörä
30 Boxihyppyä
30 Seinäpalloa

*Toistot saa jakaa miten vaan

5x 3min ON 1min OFF

25 KK-heilautusa
25 Istumaannnousua
25 Maastavetoa 65/45 kg
25 K2E

-Jatka siitä mihin jäit

Laji 2 0-6 min

Viestinä, molemmat tekee koko kierroksen
21 kaloria soutu
15 thruster 35/25kg
9 yleisliike tangon yli

Front squat 4x4
* -lisää painoa kierroksittain
-lepo 3-4 min
-tanko telineestä*

rx
For time with a partner:
300-cal bike or row
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

intermediate
For time with a partner:
300-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

beginner
For time with a partner:
200-cal bike
– One partner works at a time.
– Non-working partner must bear hug a sandbag or hold a pair of kettlebells or a barbell in the front rack.

Score:
Total time

Skill Work
Post-workout
Accumulate:
100 banded pull-aparts

Snatch

3 x 3@ 70-80%, go every 1:30
3 x 2 @ 75-85%, go every 1:15
3-5 x 1 @ 80-90%, go EMOM

– Build up within the percentage range on each set
– Drop the bar between each lift

5x1 High hang snatch

For time:
15-10-5
Thruster (42,5 / 30)
Lateral bar over burpee

TC: 5

EMOM 16
(4 rounds)

1) 9/10cal Machine
2) a) 12-15 Box Jump
b) 50-70 Rope Jump
3) Max Reps Snatch or Deadlifts 70%
4) Rest