Deadlift

6 - 8 x 1 @ 82 - 85%

Go Every 3:00

3-Position Power Clean ( High Hang - Hang - Floor)

3 x (1+1+1) x 60%
3 x (1+1+1) x 65%

Sendoff 1:30

Focus on speed!

Team of Two

AMRAP 25 (REPS)

100 Synchronized Sit Ups
50 Synchronized Burpees
20 Synchronized Push Ups
50 Synchronized Medball deadlifts
100 Synchronized Air Squats

9min EMOM
3 Power cleans
2 Front squats
1 Jerk (power or split)
AHAP

30min, jokaisella alkavalla minuutilla 2 x raaka rinnalleveto riipusta

IN PAIRS

3 ROUNDS FOR MAX REPS

YGIG
2min Wall Ball 9/6kg
2min Box Jump 60/50cm
2min Push Press 50/35kg
2min Pull-Up
2min REST

Score total reps!

7-5-3-5-7

E3MOM x 5

Back Squat

E4MOM x 4

4 front squat + 8 back squat

For time :

1 Mile Run

100 Pull-ups
200 Push-ups
300 Air Squats

1 Mile Run

No Time Cap

Wear a Weight Vest (20/14 lb )

EMOM 14
1) :30s Max Calorie Row
2) Max set of Strict Ring Muscle-Ups