Barbell Cycling

Squat Cleans

-warm up for cleans as normal
-foot movement
-breathing
-hips back to keep hamstring tension

testing:

2min max rep @ 60/42.5kg

WOD

AMRAP 9min

2-4-6-8-10-12-14-16......

front squats 60/42.5
Bar over Burpees

Teams of 2

With your buddy choose one movement from the list and complete 1000 reps of it!

Thruster @20/15kg
Wallball
Airsquat
Push up
Burpee
Walking lunge
Bike cal
Row cal
Kb USA swing
T2b
Kipping pullup
Box jump
Box step up
Sit up
Double under

Timecap: 90mins

(if you finish under 20 mins , pick an other movement! )

AFAP (As Fast As Possible)
2 rounds for time of
200 Double Unders
50 Overhead Squats 60/40kg
50 Pull Ups
1600m Run

For Time
Row ski or bike 30 cal
50 thrusters
40 chest to bar pull ups
30 box jumps
20 T2B
Row ski or bike 30 cal

CONDITIONING

18-15-12-9-6-3
Thruster (35/25kg)
Power Snatch
TTB

(ms. 27.11.2018)

RPE 4

You go, I go

6min Amrap
Row 1000m
then rest of the time
DB Clean & Jerk

rest 4min

6min Amrap
Row 1000m
then rest of the time
T2B

5-8 rounds of :
1 rope climb (normal or legless)
6-10 (hr push ups)
rest 1-1,5 min and repeat

AMRAP 6 min

4 T2B
8 Air Squat
12 Selkälihas liike

German hang

Let's repeat the German hang. Try to do a few seconds longer sets than last time.

Do 4-5 times 10-20 seconds. If the free hang is too intense, check out the video and choose the scaling option according to your skill.

Remember: There should not be any pain. Only stretch.

6x
3min ON/2min OFF

A) 15/10 Cal. Assault Bike
+ AMRAP of:
8 Wall Balls
4 Burpees

B) 15/10 Cal. SkiErg
+ AMRAP of:
KB/DBs Burpee Step Over box

C) 20/15 Row
+ AMRAP of:
3 Pushups
6 Situps
9 Squats