3 x

300 m run
9 ring rows
9 push ups

AMRAP 8 minutes
4 Deadlift @120/80kg
6 Bar facing burpee
8 Goblet box step-up @20/12kg (total reps)
Goal: 5+ Rounds

2 rounds:

1 min max reps push up
1 min rest
1 min max reps air squats
1 min rest
1 min max reps hollow rocks
1 min rest
1 min max reps burpees
1 min rest

Legless rope climb 6x1
Db OH lunges 4x15m-15m

22-16-10

DB Snatch 35/22,5kg
TTB

TC 12

A.)
On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch

• Not need to be completed unbroken.
• Building to a heavy 6-rep complex.

B.)
Part #1 – In a 10:00 Window:
Run 1600m
Time Remaining:
Max Power Clean and Jerks (60/42.5kg)

Rest 3:00

Part #2 – In a 7:00 Window:
Run 800m
Time Remaining:
Max Power Snatches (50/35kg)

Rest 3:00

Part #3 – In a 4:00 Window:
Run 400m
Time Remaining:
Max Thrusters (42.5/30kg)

5 x 5 rep, 2 min rest

Running, cleaning and burpees

For time:

760m run
20 Power cleans
20 lateral burpees over the barbell
760m run
15 Power cleans
15 lateral burpees over the barbell
760m run
10 power cleans
10 lateral burpees over the barbell

42,5/30kg

TC: 30 min

Laske kyykkyjen painot 90% yhden toiston maksimista. Esim. Jos sait Eplayn kaaviosta arvion 1RM 85kg, niin laske kyykkypainot sitten 77kg:sta. Sama juttu molempiin, etu- ja takakyykkyihin.

Back squats

10x60%
8x65%
8x70%
8x75%

Front squats

5x60%
5x65%
2x5x70%

3 RDS, not for time.

20 Pistols
20 Weighted Sit Ups
1:00 HS hold against wall