10min EMOM
6+6 kb jerks 24kg/16kg
6 goblet squats 24kg/16kg

Huoltavaa toimintaa

7 rounds for time of:

• 14 dumbbell deadlifts
• 14 alternating dumbbell shoulder presses

Men 50-lb. dumbbells
Women 35-lb. dumbbells

3 Round of:
Rope Climb (5 m) 5 reps
BB Deadlifts (110/75Kg) 20 reps
15 Min Timecap

FOR TIME

10 X ??????????????

TIME CAP 30 SEKUNTIA eli kaikki PELIIN!! :)

EMOM 20 in pairs
5x thruster + 5x burpee
Partner A works Partner B performs bar hang Switch every round

If hang is broken down perform 5x WBS ( boys 9kg ball girls 7kg ball)

Rx: 45/30kg
Sc1: 35/25kg
Sc2: 25/15kg

3 Rounds of:
30 Banded Leg Curls each
15 Half-Kneeling Banded Rotations each.
12 KB Hammer Curls
*Rest as needed between sets.

1:30-3:00

5 Rounds of:
40 Meter Sledpush
6 Clean + Jerks (60/42.5kg)
6 Strict Pull-ups
Rest 2:00

• Alternate Scaling Options: 40 Meter Sledpush = 30s Max Effort Bike, Ski Erg or Row
• Beginner Option Clean + Jerks = 10 DB Thrusters (light)

AMRAP In teams of two
2min work/ 1min rest
yoke carry +100kg/+50kg
row cal
bike cal
push press 50kg/35kg
lunges 50kg/35kg
DUs
sumo deadlifts 100kg/70kg