Stoppi-kyykky 5x3x50% (3s stopilla)
Pendlay Row 3x5
Maastaveto 4x7
Reverse Hyper 5x10-15

Tauko 15min

For time:
50 handstand push-ups
50 toes-to-bars
50-cal. Row
50 dumbbell box step-overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge

M 30kg dumbbells, 24-in. box
F 25kg dumbbells, 20-in. box

tc 22

AMRAP 5
75 du`s
17 KB swing 32/24
remaining time power clean 70/50kg & 60/35kg

rest 2 minutes

AMRAP 5
Run 400m
17 bar over burpees
remaining time push press 70/50kg & 60/35kg

rest 2 minutes

AMRAP 5
100 single unders
17 pull ups
remaining time STOH 70/50kg & 60/35kg

10-9-8-7-6-5-4-3-2-1 reps for time:
Push press (barbell from ground)
M:40,45,50,55,60,65,70,75,80,85
W:28,32,35,38,42,46,50,53,56,60

Timecap 10min

10 minuuttia
2200m/2000m soutua (masters 50+ 2000/1800)
ME C2B (masters 50+ leuanveto, masters 40+ miehet C2B, naiset leuanveto, masters 35+ C2B)
Tulos on C2B/leuanvetojen määrä
Tiebreak on aika soudusta.
2. osio
Välittömästi 1. osion jälkeen
7 minuuttia
10 ground to squat to overhead anyhow
8 ground to squat to overhead anyhow
6 ground to squat to overhead anyhow
4 ground to squat to overhead anyhow
Maximum effort ground to squat to overhead anyhow
Painot sarjoittain
Miehet yleinen sekä masters 35+ 60/70/80/90/100
Naiset yleinen sekä masters 35+ 40/50/57,5/65/70
Miehet masters 40+ 50/60/67,5/75/82,5
Naiset masters 40+ 35/40/45/52,5/60
Miehet masters 50+ 40/50/57,5/65/70
Naiset masters 50+ 30/35/40/45/50
Tiebreak on täyden kierroksen väliaika.
tauko 3 minuuttia
3. osio
8min amrap
10 power snatch
10 bar over burpee
30 double under
Painot:
Yleinen ja masters 35: 52,5/35
Masters 40: 45/30
Masters 50: 40/25

10k run

AMRAP 15
60 Double Unders
30 Wall Balls
15 Deadlifts 120/85kg

EMOM 10 mins
odd : 10 Hanging Hip Touch
even : 3 Wall Climbing

1000 Meters Row

Hang Squat Clean
Build to Heavy Single