5 rounds for time:

• Run 800m
• 30 KB Swings 32kg/24kg
• 30 pull-ups

Target: sub 45min

• 1RM Back Squat
• 1RM Shoulder Press
• 1RM Deadlift

Tulos: Kilojen yhteismäärä.

3 rounds for time:

500m Row
12 x BW Deadlift
21 x Box Jumps 60 / 50 cm

AMRAP17:
40 Burpees
30 Snatch, 35 / 20 kg
30 Burpees
30 Snatch, 60 / 35 kg
20 Burpees
30 Snatch, 70 / 42,5 kg
10 burpees
Max rep Snatch, 95 / 55 kg

10 minute AMRAP of:

• 5 Shoulder to overhead, 35/50kg
• 10 Deadlift, 35/50kg
• 15 Box jumps

Complete as many reps as possible in 7 minutes following the rep scheme below:

• 135/95 pound Clean and jerk, 3 reps
• 3 Toes-to-bar
• 135/95 pound Clean and jerk, 6 reps
• 6 Toes-to-bar
• 135/95 pound Clean and jerk, 9 reps
• 9 Toes-to-bar
• 135/95 pound Clean and jerk, 12 reps
• 12 Toes-to-bar
• 135/95 pound Clean and jerk, 15 reps
• 15 Toes-to-bar
• 135/95 pound Clean and jerk, 18 reps
• 18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Deload:
Work on your cleans (light loads)

Wod:
2min hollow rock
2min strict toestobar
2min mountain climbers
2min planche
1min rest
Repeat

Run 800m
Thruster x 50 (tangolla)
Burpee x 30

Time cap 15 min

Diane
21-15-9
Deadlift
Hspu

3 rounds for time of:

500m Row
12 Deadlifts (Bodyweight)
21 Box jumps (60/50 cm)

TC 15 min