WORKOUT 15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters
Men use 95 lb.
Women use 65 lb.

4RFT:

Row 450/400m
10 power clean 60/45kg

TC 15

3 Rounds

6 Chin-Up (AHAFA)

1min Rest

5 (5s) Deficit negative HSPU

1min Rest

3x5 Behind the Neck Snatch Grip Press (bar from the rack)

RPE 4-5

(You can alternate these movements to save time if you want and you have 2 barbells)

Deadlift 3 x 10 (60/65/70 %)
Sarjapalautus 2-3 min

In a team of 2

3 min max cal on assault bike in 30 sec intervals
2 min rest
3 min max reps barbell clusters (50/40kg)
2 min rest
3 min max reps 20 m DB front rack lunges (2x50/2x35lbs)

*On assault bike the work is done in turns. The first partner cycles 30 sec while other one rests. Then change, until the three min runs out

*Barbell clusters are done in turns. Only one barbell is moving at once. On can work in any set lengths. You decide.

*DB front rack lunges are done in turns. The first partner lunges 20 m while other partner rests. Then change, until the three min runs out. 1 m is 1 rep

Count the reps (cals + reps + meters)

Joka 2. minuutti 5 kertaa:

12 hang power clean 50/35 + 6 bar over burpee

6 Rounds for Time;
50 double unders
10 stoh 60/40kg
15 push ups

Time Cap 15 Mins

For time:
500m
20 Power clean 60/42,5
10 Box jump 70/60

Tc: 7 min

5x5 Front squat ( 77% of 1RM)
2 percent more than last week.