For time:
10 x Thruster 60/40 kg
50 x DU
8 x Thruster
40 x DU
6 x Thruster
30 x DU
4 x Thruster
20 x DU
2 x Thruster
10 x DU

With a partner complete as many rounds as possible in 30 minutes. Share the work. One works, one rests.

10 T2B or knee raises
20 ring rows
30 cal row or ski
40 Walking lunges w/med ball
600m run

Row 2000m, max.

Perform
15-12-9-6-3 Deadlifts (60-70% 1RM dl)
15-15-15-15-15 Box jumps (60/50cm)

21-18-15-12-9-6-3 reps for time of:

• 35-lb. dumbbell burpee / hang squat clean / thrusters Pull-ups
• The “dumbbell burpee / hang squat clean / thrusters” is a burpee with dumbbells followed by a hang squat clean and then a thruster.

2 x Pwr Clean @ 80%

30s thruster 40/30kg
30s rest
30s DU
30s rest
5 rounds
1
Min rest
5min time max MUs

SKILL
Squat Clean / Power Clean

A. WOD 2 Fall Series
AMRAP 1'
Max rep Pull Up
1' rest
In 5' find 5 RM Front Squat from ground

B. AMRAP 10'
Ladder +2 (2/4/6/8/...)
Burpees
Front rack Lunge@50/30
T2B

Bar MU technique
20 mins working on progressions.

Aikaa vastaan:

21-15-9

• askelkyykkykävely
• boksihyppy (N 50cm / M 60cm)
• askelkyykkykävely takaperin
• burpee

Jokaisen liikkeen jälkeen 2 x wall climb.