Find Heavy 1RM Deadlift in 10:00

For Time:
30 Clean & Jerk 60/42,5

Rest 3:00
-then-

Isabel
30 Snatch 60/42,5

TC: 10:00

Warmup
2 Rounds
1:00 Active Spiderman
30s Good Morning Squat
30s Boots Strap
30s Box Step Ups 2.Box Jump
30s Push Ups + Ojennus
1:00 Nouseva teho laite

Friendly Fran
3 Rounds
21 Thrusters 50/37,5kg
21 Chest To Bar

Time Cap 10:00

”Fight Gone Bad Rx”
3 Rounds For Total Reps in 17:00
1:00min Max Reps of Wall Ball
1:00min Max Reps of Sumo Deadlift Hi Pull 50/35kg
1:00min Box Jump Overs 30/24
1:00min Push Press 50/35kg
1:00min Row
1:00 Rest

For Time:
Row 5K

Warmup: Snatch
3 Snatch Pull
3 muscle snatch
3 Overhead Squat
3 Power Snatch + Oh squat
3 snatch balance
3 hang Snatch
3 Snatch

Find Heavy 2RM Power Snatch in 10:00

Then 3 x 3 75-80%

Pause Overhead Squat(3s)
5 x 3 (heavy as possible)

Every 2:00min x 5
5 Bench Press (80%)
5 Deadlift (75-80%)

6min Amrap
6 Dumbbel Squat Snatch 32,5 / 22,5
12 Toes To Bar / Knee Raises
Rest 2:00
6min Amrap
6 DB/KB / Hang Clean + Jerks 2 x 32 / 24
6 C2B/Pull Ups /Jumping Pull Ups

Warmup: 1-2 Rounds
1:00 Nouseva teho laite
1:00 Maailman paras
30s Olkakierrot
30s Hindupush ups
30s Hanging Shrugs
30s Dups

Max Reps Of C2B / Pull Ups / Jumping Pull Ups

Emom 8
20% Of max Reps

Rest 4:00

Every 2:00 x 4
15/12 Cal Echo Bike (pelkät jalat)
Max Distance of Handstand Walk or Wall Walk

Rest 4:00

Every 2:00 x 4
50 Double Unders
Max Reps of Rope Climp (skaalaten lattiastasta lähtö istualtaa tai selinmakuulta)

Rest 4:00

Every 2:00 x 4
20/15 Cal Row
Max Reps of Toes to bar / K2E / Knee Raises

Find Heavy 3Reps Push Press in 10min
Then 3 x 3 75-80%

Max UB Set of Strict Hspu + Max UB set of Kipping Hspu
1.Set 40%
2.Set 30%
3.Set 20%
4.Set 20%

Skaalaten: Kipping Hspu + Pike Push Ups tai Pike Push Ups + Kapea Punnerrus (prostentit ensimmäisestä ja jälkinmäinen aina max)

Every 2:00 x 4
200m Run + 3 Power Clean + Jerk (75-80%)

Rest 5:00min

Every 2:00 x 4
10 Bar Facing Burpee + 3 Squat Clean (75-80%)

Rest 5:00

Every 2:00 x 4
15/12 Cal Echo + 3 Thruster (75-80%)

Warmup:
3 Snatch Pull
3 Muscle Snatch
3 OH-Squat
3 Power snatch + oh squat
3 snatch balance
3 hang snatch
3 snatch

For Time:
9-7-5
C2B/ Pull Ups / Toes to Bar
Squat Snatch 70-75%
Rest 1:2

For Time:
9-7-5
Pull Ups / Toes To Bar / Jumping Pull Ups
Power Snatch 70-75%
Rest 1:2

For Time:
9-7-5
Strict Hspu / Kipping Hspu / Pike Push Ups
Overhead Squat ^^

Power Snatch
5 x 2 80-85%

Squat Snatch
5 x 3 77-82%

Accessory: 3 Sets
8-10 Ring Dips / Box Dips + Leg Raises
30-45s L-Sit or Hollow Rock

4 Rounds
10 X 7,5m Shuttle Run
3 Legless Rope Climp
7 Squat Snatch 65-70%

Timecap 18:00