Alkuun lämpöjä:

Five sets of:
Unsupported DB Seated Strict Press x 5 reps

Ja sitten:

Five sets of:
Push Press x 3 reps

Merkkaa push press - painot!

Clean and Jerk 6x(2+1)x80%

Teams of 3:

150 DU
60 Thruster
30 C2B

Rx:
Rnd 1: 35/25
Rnd 2: 42.5/30
Rnd 3: 50/35
Rnd 4: 60/42.5
Rnd 5: 70/50

1a) DB Pull-overs: 3 x 10. Rest 30s.
1b) Bent-over Rear Delt Raises: 3 x 15-20. Rest 30s.
- Superset

2) Elbow Plank: Accumulate 2:00. Use weight if needed.

5 RFT
16m Handstand walk
40m lunges

Scale: HSW => Hsw around the box

8 min EMOM
5 x HSPUs
5 T2Bs

3 x max reps strict pull up
* 2 min rest between sets

For Time:
10 Thrusters (115/80)
change weights
8 Thrusters (135/95)
change weights
6 Thrusters (155/105)
change weights
4 Thrusters (185/135)
change weights
2 Thrusters (205/145)

Snatch 4x3x80%

:60 on, :30 rest
4 Rounds

Calorie Row or ski
Burpee pull-ups
Wall Ball 20/14
KB swing 53/35

• To scale burpee pull-up, place a box under bar, perform a burpee in front of box then step up to box and perform a jumping pull up. Do this for each rep.
• Keep track of your reps, and each round try to match your prior score, so find a good pace in round 1, and keep it up.
• Choose Row or Ski, do not alternate for this workout