On the Minute x 10 (5 Rounds):
3 Overhead Squats
3 Thrusters
Both movements from the rack, and weights can be vary between both movements as we build to a heavy triple at each.

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4 Minutes
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

Five sets of:

Front Squat x 4 @ 2-stops when going down, STOP = 2s!
Rest 3 minutes ~ sets.

50%

(2s. Stopit laskun puolivälissä ja vähän ennen pohjaa. Toisen stopin jälkeen pohjasta pieni vauhti ylös ponnistukseen!)

Stoppari reeni auttaa vartaloa hallitsemaan painoja kyykätessä <3

4 rounds;
30s. hollow rocks
30s. heel touches
30s. front rack hold tangolla
1min rest

Takakyykky 3x3@50%

Raakarive + Raakatyöntö 5x(1+1)@60%

Työntöveto 3x3@75%

Lisäpainolankku 2min 0:15 on 0:15 off

Weighted Straight Leg Sit-ups: 4 x 10-15. Rest 60s.

7x3 @75%, every 90 second

A) Team Wod (3)
Em Grupos de 3 pessoas,Para Tempo:
500 M Corrida C/ Plate (20/10)

150 Front Squats (50/30)
500 M Corrida C/ Plate
150 Shoulder to Overhead (50/30)
500 M Corrida C/ plate

Cap Time-40 Minutos

Regra 1 - Na corrida cada elemento vai com o seu plate (disco) e vão juntos
Regra 2- Na barra as reps são divididas igualmente

AMRAP 10 mins
3 Snatches 60kg/40kg
6 Kipping HSPU
9 Box Jumps 60/50cm

Goal: 6+ rounds

EMOM 12 min (6 sets of each):

Station 1 – Ring Rows x 8
Station 2 – Box Jumps x 5 (60 / 70 cm)