For time:
40 USA Swing @24/16kg
4 Rope Climbs
30 USA Swing
3 Rope Climbs
20 USA Swing
2 Rope Climbs
10 USA Swing
1 Rope Climb

Rx+: @32/24kg, Legless Rope Climbs
Timecap: 18 mins

1-3 rounds:

21 banded pull apart
15 wall squat
9 hollow rock

EMOM32
a) 2-5 wall walk
b) 9-15 cal row
c) 4-10 t2b
d) 9-15 cal machine (not row)

target: work 30-45s / min

30s on - 30s off x16:
a) AMRAP deadlift (80 / 50 / ~40% of 1RM)
b) AMRAP HSPU

Aim for long sets (1-2 sets per interval) and try to keep the reps per set roughly the same throughout.

4-5 rounds for quality:
1) 5-10 Strict Pull-up
2) 8+8 Bulgarian Split Squat
3) 8+8 One arm sitting dumb bell press
4) 10-15 Deficit push-up
5) 10 Hollow Rock + 10 sec Hollow hold

AMRAP24 with partner
16 alt. kb clean (24/16)
13 push up
10/7 cal row

Partner A completes one round while partner B rests, then change places.

Target: 1:15-1:45 / person / round.

Lepo kierrosten välissä 2 min, katso itse kellosta.

Lisää painoja kierros kierrokselta!

45s on - 45s off x12:
a) barbell complex: 3 clean (anyhow) - 2 front squat - 1 jerk (anyhow)
b) box get over
c) barbell complex
d) lateral bar over burpee

16 kierrosta

19 tangon yli hyppy
6 gtoh (30 kg)

Tc 7 min