"Halftime"
30-20-10:
Dumbbell Power Snatches (50/35)
Wallballs (20/14) ...
Directly into:
10-20-30:
Bar-Facing Burpees
Calorie Row

Kilos:
Dumbbell: 22.5/15
Medicine Ball: 9/6

Deload C&J complex

Every 90 sec x 8

Slow clean grip DL + Clean pull + Power clean + Squat clean + Split jerk

Light load max 50-60% 1RM

Hang in there partner wod

EMOM (with partner) in 20 minutes

5 Thrusters 45 / 35 kg
5 Burpees

While partner hangs from pull-up bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

Overhead squat

5x5 @ 80-85% 1RM

AMRAP 15'
15 USA swing @24/16kg
15 Power Cleans @40/30kg
15 Box Jumps @60/50cm

Optional Accessory:

GYMNASTIC STRENGTH

3 sets of Banded Core Hold video

Rest as needed between

RPE 3 to 4

C2B Kipping Pull-ups

Rx: CTBs x 30-75 accumulate reps over many sets of 3-10+ reps
Options
- Regular Kipping Pull-ups x 30-50
- Partner Assisted Strict x 30-50 + some kipping practice
- Ring Rows x 30-50 Reps
- 1-Arm KB Rows x 50 reps each side

Before doing kipping pull-up variations in fatigue conditions, we want you to have 3+ strict pull-ups. Today is a practice day under no fatigue, so it's a good chance to practice the skill of the kipping pull-up.

A. 8min AMRAP
8 C2B
16 KB-Swings 32/24kg
24 Double unders

2min rest

B. 8min AMRAP
8 Push-up
16 Wall ball 9/6kg
24 Down'n up

2min rest

C. 8min AMRAP
8 T2B
16 DB-Snatch 22,5/15kg
24 Box jump 50/40cm

Lämppä:

15 minuuttia:

7 pystypunnerrus
7 etukyykky
7 raakarive riipusta
7 saksiin tippuminen, tanko otsalla, lähtö varpailta
7 takakyykky
5-10 lapapunnerrus

Etukyykky + Työntö (tolpilta)

2+1x60%, 2+1x65, 2+1x70%, 2+1x75%, 2+1x65%, 2+1x70%, 2+1x75%, 2+1x80%, 2+1x70%, 2+1x75%, 2+1x80%, 2+1x85%

Työntöveto, 5 cm irti lattiasta (tankoliikkuu kokoajan)

1x4x95%, 1x4x100%, 1x4x105%, 1x4x110%

Rinnalleveto puolikyykkyyn (90`) + kyykkyyn

4 x (1+1)x70%
4 x (1+1)x75%
4 x (1+1)x80%

AMRAP 20 YGIG

10 DB Snatch 22½/15 kg
10 Cal Row
10 C2B Pull-up
10 Cal Row
10 DB One Arm Overhead Squat 22½/15 kg
10 Cal Row