EMOM 8 (pelkällä tangolla!)
Even: 3 Tall Squat Clean + 3 Hip Squat Clean
Odd: 3 Clean Pull (from hang) + Hang Power Clean

Every 90s for 9 Rounds:
3 Power Clean from the blocks + 2 High Box Jumps

60-80% Of 1 RM Power Clean

12 min AMRAP "EASY-Cindy"

5 rengassoutua
10 etunojapunnerrusta boxilla
15 ilmakyykkyä

Teams of 3
For Time (30 Minute Cap):
120 Deadlifts 70/50kg
600 Meter Row
90 Hang Power Cleans 70/50kg
600 Meter Row
60 Push Jerks 70/50kg
600 Meter Row

100 Burpees

60 Push Jerks 60/40kg
600 Meter Row
90 Hang Power Cleans 60/40kg
600 Meter Row
120 Deadlifts 60/40kg
600 Meter Row

AMRAP 20 YGIG

80m Farmers walk 24/16kg's
Row 120s
60m Farmers walk 24/16kg's
Row 90s
40m Farmers walk 24/16kg's
Row 60s
20m Farmers walk 24/16kg's
Row 30s

HR<AnT

4 Rounds for Time
15 Overhead Squats @42.5/30kg
15 Burpees
15 Calorie Bike/Row/Ski or 1x Stairs
15 Box Jumps w. step down @61/51cm

• 20:00 Cap
• Scale OHS with double KB squats @ moderate weight

GYMNASTIC STRENGTH

2-4 rounds, rest as needed

1) 1-2 Skin the Cat video
2) 5+5 KB/DB Windmill video
3) 10-30 GHD Sit-Up

RPE 3 to 4

5 x 5 rep AHAFA

2 kierrosta, laadulla: 45 sekuntia työtä/45 sekuntia lepoa.

• torsonator
• lankkupito lisäpainolla
• kylkilankku vas.
• kylkilankku oik.
• L-istunta
• hanging leg raise
• tuulilasinpyyhkijä
• selänojennus
• TGU-istumaannousu vas.
• TGU-istumaannousu oik.
• hyvää huomenta
• GHD-istumaannousu

Complete as many rounds as possible in 20 minutes of:

15 push jerks
15 box jumps
15 good mornings

♀ 30-kg. barbell and 20-in. box
♂ 42.5-kg. barbell and 24-in. box

Big Dawgs

Complete as many rounds as possible in 20 minutes of:

12 push jerks
12 box jumps
12 good mornings

Range: 30-kg barbell and 20-in. box - 42.5-kg. barbell and 24-in. box

Pack Dawgs

Complete as many rounds as possible in 20 minutes of:

12 push jerks
12 box jumps
12 good mornings

Range: 25-kg. barbell and 16-in. box - 30-kg. barbell and 20-in. box

Puppies

Complete as many rounds as possible in 20 minutes of:

10 push jerks
10 box jumps
10 good mornings

Range: 20-kg. barbell and 12-in. box - 25-kg. barbell and 16-in. box

50-40-30-20-10 reps for time of:

Toes to bar
Wall-ball shots

♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target

The combination of these movements is powerful, and the amount of reps is taxing. To put it in perspective, think about the last time you did 150 wall-balls, now add to that 150 sit-ups. Yup, this will get nasty. The good thing is that the rep scheme is there to help you, it will make things a lot more manageable. Now, don't be fooled, even though this is not a chipper, it will sure feel like one. You should treat it like one. Breaking everything up into smaller sets requires discipline and courage, which is why most never try it, but it might be exactly what gets you through this workout.

We want you functional for the rest of the week. Choose a load for the wall-balls in which you have no doubt you can always do a set of fifteen reps, no matter how tired you are. This is one of those workouts that you might not want to scale just because the numbers look so effing cute. Do it! Scale to something that allows you to do the whole thing in around 15:00 -twenty reps per minute is a healthy pace. Today is about being smart! Scale good, move well, push hard!

Big Dawgs

45-35-25-15-5 reps for time of:

Toes To Bar
Wall-ball shots

Range: 14-lb. ball to 9-ft. - 20-lb. ball to 10-ft.

Pack Dawgs

45-35-25-15-5 reps for time of:

V-Ups
Wall-ball shots

♀ 10-lb. ball to 9-ft.
♂ 14-lb. ball to 10-ft.

Puppies

40-30-2010 reps for time of:

AbMat Sit-ups
Wall-ball shots

♀ 8-lb. ball to 9-ft.
♂ 12-lb. ball to 10-ft.