Push Press 5x3

5 kierrosta

2 min Laite
2 min 30-40 yhden käden kahvakuula heilautus
2 min laatikolle askellus
2 min 20-30 istumaannousu tai puolilinkkari
2 min Lepo

B) EMOM 8
1. 5-7 wall HS plate steps + 8-12 hollow rocks
2. Easy jog

C) 5 rounds
In 2min
Buy in 15/12 cal bike erg or echo bike (TC 50s)
3 wall walk
AMRAP toes to bar
3min rest

Touch'n go power clean & jerk
5-5-4-4-3-3 @50%+ 1RM

Weighted pull ups 3x8
Weighted dips 3x8

Maastaveto max1

RX
For time:
21 pull-ups
42 double-unders
21 thrusters (29/43 kg)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (34/52 kg)
15 bar muscle-ups
30 double-unders
15 thrusters (38/61 kg)
Time cap: 12 minutes

INTERMEDIATE
For time:
21 jumping pull-ups
42 single-unders
21 thrusters (20/29 kg)
18 pull-ups
36 single-unders
18 thrusters (25/38 kg)
15 chest-to-bar pull-ups
30 single-unders
15 thrusters (29/47 kg)
Time cap: 12 minutes

BEGINNER
For time:
21 bent-over rows
42 jumps
21 thrusters (15/20 kg)
18 jumping pull-ups
36 jumps
18 thrusters
15 jumping chest-to-bar pull-ups
30 jumps
15 thrusters
Time cap: 12 minutes

Every 1:30 x 6 (9min):
3-5 BMU

E4:30 x6:
9/7 cal air bike / bike erg
4-12 HSPU (max. 1 abmat) / feet on box HSPU / pike push up / seated double db shoulder press
9 goblet squat (24/16)
6 burpee over kb

RPE 8
Tavoiteaika: ~2:30, TC: 3:00 / interval

Skaalaus:
HSPU:t pitäisi pystyä tekemään max. 3 osassa ainakin puolet intervalleista, ei haittaa vaikka menisi nopeiksi ykkösiksi loppua kohti. Valitse variaatio tämän mukaan.

EMOM6:
3+3 - 8+8 Pistol squat variation of choice