7 sets for load:
5 strict weighted pull-ups

ScaledWOD
7 sets:
5 pull-ups (matala tanko)

EMOM4:
1 clean pull + 1 hang squat clean + 1 front squat @ 50-60%

10 x e75s:
1 squat clean @ 80-90%

Partner Workout
30min Amrap

10cal Machine Syncro
20 Wallball IGYG
30 Box Jump Over IGYG
40 Push Up IGYG
50 DB Snatch 14/22kg IGYG
400m Run Syncro

Maastaveto 3x5 (70-75-80%)

Kyykky 3x5 (50-55-60%)

Kohautukset tangolla 3x20
-karkea arvio 25% maven maksimista

handstandpushups
strict ME

10rds, you go i go
22 Kettlebell Swing 32/24kg
22 Box Jumps 24"/20"
200m + 200m Run
22 Burpees
22 Wallball Shots 20/14p

Penkkivariaatio (valitse yksi):
-1lankun penkki
-2 lankun penkki
-lattiapenkki
—> nousu päivän max3, vähennä 10-20% ja sillä 3x6

Pystypunnerrus käsipainoilla istuen 5x5-8

Kiertäjät kyljellään 3x20 / puoli

Kylkilankku 3x1min / puoli

RX
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

We will continue front squat strength next week!

INTENDED STIMULUS
Community Cup, Workout 3.
Heavy lifting test relative to your capacity.
You will have 20 minutes. Spend as much or as little time on each lift as needed.
Partner up with a friend of similar ability and work through each lift.
Take the barbell out of a rack for the front squat

50 kierrosta aikaa vastaan:

• 5 istumaannousu
• 3 burpee
• 1 käsilläseisontapunnerrus

Wu:
10 min amrap
10 cossack squat
20 DU / 40 SU
8+8 banded side steps
6+6 plate one leg gtoh
45 sec erg (last 15s hard pace)