50 x HSPU
100 cal Ergo
50 x DB Thrusters 22/15
100 cal Ergo
50 x Ring Dips
100 cal Ergo
50 x DB Thrusters 22/15
100 cal Ergo
50 x HSPU

For time:

50-40-30-20-10 reps of:
Calories row
Air squat with medicine ball in carry. 20/14lb

Soudussa yksi happi per veto. Lähde rauhakseen liikkeelle ja yritä kiristää tahtia loppua kohti. Yritä myös ilmakyykyissä löytää tahti hengityksen mukaan.

EMOM 16
(1) 15 Wall Balls
(2) 5 T&G Power Snatches (use weight you can go t&g with)
(3) 8-12 Toes-to-bar
(4) 12-15/8-12 Cal.

Snatch E2MOM 30 min

3 snatches on the every other minute for 30 minutes.
Use 60-80% of 1RM snatch. Increase weights three times during the workout.

Optional Accessory

CONDITIONING

10-1 Box Jump 75/60cm
1-10 KBS

On 3-2-1-Go! Do 10 Box Jump and 1 KBS, next round 9 Box Jump and 2 KBS. Final round is one box jump and 10 KBS.

RPE 3-4

Target: all reps unbroken

For time:
45 Deadlifts (70/52,5kg)
30 Hang Power Cleans
15 Squat Cleans
 10:00 Cap
 Beginner Option: AMRAP 8: 8 Deadlifts + 8 Goblet Squats + 8 Squat Thrusts

Bench Press: 1RM. Rest 2:00
 Beginner: 5 x 5, adding weight each. Rest 2:00
 In between sets complete 20 Banded Pull-aparts.
 Class does Floor Press

On the 2:00 x 5
3 Front Squats + 6 Back Squats + 50' Handstand Walk

Round 1: 55%
Round 2: 60%
Rounds 3-5: 65%

For time:

9-15-21

American swings
Burpee

L1: 28/20kg
L2: 32/24kg

rest 3 min

21-15-9

Cal Ski
box jumps

rest 3 min

3 rds
500 m row
22 hang DB snatch ( 11/puoli putkeen ja sen jälkeen toinen puoli)

L1: 22,5 / 15kg
L2: 25 / 17.5kg

TC: 30 min

20min amrap:

• 1 maastaveto (N 125kg / M 180kg)
• 2 ring muscle-up
• 3 rinnalleveto (kyykkyyn)(N 70kg / M 100kg)
• 4 käsilläseisontapunnerrus
• 5 swingi (amer.)(N 24kg / M 32kg)

Skaalaus: tankoliikkeet @80% maksimista