Practice rope climb for 10:00

Goal here is to improve efficiency of your main technique as well as try some variations you may have never tried before: Spanish wrap, scissor, legless, l-sit legless, weight vest.

PERFORMANCE
AMRAP x 16 MINUTES
9 Up-Down Box Jump Overs @ 75/61cm
15 Deadlift @60/42.5kg
21 Sit-Ups
90m Single arm DB or KB Suitcase Carry

---

FITNESS
AMRAP x 16 MINUTES
9 Up-Down Box Step Overs @61/51cm
15 Deadlift @42.5/30kg
21 Sit-Ups
90m Single DB or KB Suitcase Carry

• RPE 8
• Change arms whenever on the carry

EMOM x 16 MINUTES
MIN 1 - :45 Machine Choice
MIN 2 - :45 Strict Pull-Ups or Chest to Bars/Band Pull-Ups/Self Assisted Pull-Up
MIN 3 - :45 Single Arm KB Swing
MIN 4 - :45 Midline Choice*

*Options:
Sit-Ups
Side Planks
Hollow Hold
Tuck-Up
V-Up

• RPE 8

FINISHER
6 SETS (:20 ON/ :10 OFF)
MOVT 1 - Single DB Curls
MOVT 2 - Single DB Overhead Triceps Extensions
*1 SET = MOVT + MOVT 2.

"LAZAR" (Modified for partner wod)

For time:

3 rounds:

50 cal row

20 Bar muscle up (C2B, PU, jumping PU, ring row)

-REST 3-

3 rounds:
50 cal row

30 strict HSPU (box shspu, sitting double db press, banded pike)

-REST 3-

3 rounds:

20 Bar muscle up (C2B, PU, jumping PU, ring row)
30 strict HSPU (box shspu, sitting double db press, banded pike)

TC: 46min

Kyykky 1x100%

Stoppi-kyykky 3x3 (50-60-70%)
-3s stoppi

Vatsarutistus 4x20
-jalat 90asteen kulmassa seinää vasten

Maastaveto 1x95%

Pendlay Row 3x8x30%

Suorinjaloin maastaveto 3x5x50%

4rounds:

200m run
5 sandbag to shoulder M: 50-70kg / W: 30-50kg
20m sandbag carry
5 bmu / scaled c2b or pull up

Target under 12min, time cap 15min / Tasasista työntekoa ja hallittu alku, jotta gymnastics pysyy kasassa. Kiihdytä loppua kohden josmahdollista.

Close Grip Floor Press in Bridge
8-6-4-8-6-4. Rest 2:00
- Increase from last week
- Wave loading, your second set of 8 should be heavier than your first set of 8 and so on. An example of this could be 60/70/75/65/75/80

EMOM x 15

Power snatch
5min x 3 50-60%
5min x 2 60-70%
5min x 1 70-75%