1-2-3-4-5-6-7-8-9-10 reps for time of:
KB swings (24/32 kg)
Burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
Post-workout
EMOM 10:
Min. 1 | 2 Turkish get-ups
Min. 2 | :10-:30 L-sit hold
HEAVY DAY
For load:
5-5-3-3-1-1-1
Power Clean
Post-workout:
5 Sets:
3 Clean Pulls
– At or slightly above max Clean weight
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
Pre-workout
On a 10:00 clock:
Handstand practice
9-7-5 reps for time of:
Deadlifts (56/84 kg)
Hang power cleans
Front squats
Post-workout
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load.
Tiimikas kell 10.00 boxis!
Open 22.1
Benchmark
AMRAP 15:
3 wall walks
12 DB snatches (15/22.5 kg)
15 box jump-overs (51/61 cm)
– Step down from the box.
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats
Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.
10 rounds:
3 hang power snatches
– Lift every 2:00.
– Build in load if technique allows.
Post-workout
8 sets:
:20 plank hold
:10 rest
Every 2:00 for 6 rounds:
15 burpees over the rower
Max-cal row
– Rest 2:00 between rounds.
NATE
AMRAP 20:
2 ring muscle-ups
4 handstand push-ups
8 KB swings (24/32 kg)