4 rounds for load
2 deadlifts
2 hang cleans
2 front squats
2 jerks
2 back squats

15 min EMOM
1 deadlift, use 60% of your max except if your max is over 100kg, then cut 40kg of your max and use that :).

Negative HSPU 5x1
Do deficit if you can handle strict HSPUs

A.
Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then…

AFAP (As Fast As Possible)
1600m Run
21 Clean & Jerks 60/40kg
800m Run
21 Clean & Jerks 60/40kg
1600m Run

Kyykyn päälle:
Box step ups 4x10+10
Good morning 4x10

Voi tehdä supersetteinä ja kierrosten
väliin noin 2min lepo!

A.
Four sets of for quality:

Supine Ring Row x 10-12 reps
Handstand hold x 30-45 seconds
Farmer’s Walk x 100 Meters
Prone Plank Hold x 30-45 seconds

Rest 1 min

B.
12 rounds in teams of two, alternating tasks (6 rounds each)

200m Row
10 Push up + 100m run

Partner WOD

For time:
100 calories on Rower
100 Shoulder to overhead (ca. 50 % of 1 rm)
100 Toes to bar
100 Kettlebell snatch (alternating hands) 24kg/16kg
100 Box over jump

Do 50 m Farmers walk between every station switch (heaviest possible KB)

20min aikana:

Do one complex of
- 5 power clean 60/40kg
- 5 shoulder to overhead
- 5 back squat
rest exactly one minute between complexes
Säännöt kopioituna:
everybody starts with the given rep scheme
you may not scale the weight during this exercise
you may not rest the bar on the ground during a complex (not even re-grip)
when you fail to do the complex with 5 reps of each movement, rest one minute and do your next complex with 3 reps each (3+3+3). Continue with this rep scheme until you can’t do threes anymore. Then, move on to ones (1+1+1).
if you are unable to start the next complex of ones after EXACTLY one minute, it terminates this exercise
your score is the amount of 5 rep complexes + reps from sets of threes and ones (for example 6 complexes + 32reps)
have fun

Tämän pitäis olla tosi kova all out jumppa. Eli pitäisi olla sellainen paino millä ei selviä loppuun asti 5+5+5 toistoilla. Tein itse 50kglla ja katkesin kun kellossa oli 19minuuttia eli periaatteessa ois varmaan 52,5-55 ollu vielä parempi. Mutta siis tämän pitää tuntua pahalta ja vastoin kaikkia yleisiä ohjeita, ottakaa tähän kahdesta vaihtoehdosta se raskaampi paino ja olkaa rohkeita. Espoossa porukka arkaili liikaa ja kaikki tikkaa vitosia helposti loppuun asti

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Pull-Ups
15 Thrusters (95/65 lbs)
30 Double-Unders