YGIG 5 kierrosta

6/8 Cal
8 Kp/Kk riveä kyykkyyn riipusta (2x painoa)

-Yksi kierros on, kun molemmat ovat tehneet

TC: 10 min

Back squat

6-5-4-4

• 3 high box jump after each set of squat

E3MOM / 1-2 REP IN TANK

2x 8min AMRAP 3min lepo välissä

A)
10 Thrusteria 40/30kg
6 Leukaa
24 Tuplaa

B)
10 Boxin ylitystä
6 Punnerrusta käsien irrotuksella
12 KP-tempausta

Back squat 5x2 reps
- 3 sec pause at bottom pos.
- find your heaviest double in 5 sets
- rest 2 mins btw heavy sets

3 rounds for time
35 double under
21-15-9 deadlift 75/50
21-15-9 push-up

Straight into

3 rounds for time
35 double under
12-9-6 deadlift 110/75
12-9-6 hand release push-up

Every 8min for 3 Rounds
40/30 cal row
20 hang power clean 50/35
10 bar over burpee

For time
1000/800m row
30 toes to bar
20 burpee to target
10 DB squat snatch 22,5/15

3 rounds

6min AMRAP
10 devil's press 22,5/15
14 one arm DB thruster
18 box step up with DB
2min REST

A) Snatch waves
Wave 1:
3 @65% / 2 @70% / 1 @75%
Wave 2:
3 @70% / 2 @75% / 1 @80%
Wave 3:
3 @75% / 2 @80% / 1 @85-90%

B) Accumulate 120 sit-ups with partner
Other one is in plank hold while the other is doing sit-ups

Split jerk 3-2-2-1-1
@70-90% 1RM

Every 2min