For time:

21-15-9 SDLHP 42,5/30kg
12-9-6 CTB
7-5-3 Wall Walks

TC 10

3 rounds:

• row 1000 meterswork/rest 1:1 (row 4 minutes, rest 4)

Find heavy power clean in 15min

death by box over burpee
one rep in the first minute, two reps in the second minute… continue until failure

Advanced can do death by devils press 45/35lbs.

Strength (total load)
5 rounds, every 4:00:
1 Back squat
15 KB swing

Score = total KG lifted

AMRAP in 5 minutes:
1000m bike
Weighted box step-overs 22,5/15kg DB’s 24/20” box

Accessory:

A ) 4 sets of 20m weighted over head walking lunges, regionals style. (one dumbell rests on shoulder while the other is in a overhead lockout.) Switch hands half way.
Rest 2 minutes between sets.

B ) 5 sets of 3 seated box jumps. As high as possible. Rest as needed.

Pystypunnerrus 7RM, 2-3 tiukempaa sarjaa

For time :

21 Thusters 50/35kg
Rest 1:00
15 Thrusters 50/35kg
Rest 1:00
9 Thrusters 50/35kg

Use Heavier weight than in "Fran"

3 x 3 one and a quarter front squats
- approx 70% of previous pause front squats

2 x 2 pause front squat
- go heavy, no fails!

8 x E2MOM

3-position snatch (hi-hang, below knee, floor)