kyykky 4 x 8

3 x 12
Ylätalja
hauis käsipainoilla
1 jalan sjmv

kulmasoutu 6 x 6

maastaveto 6 x 6

3 x 10
Ylätalja
hauis käsipainoilla
1 jalan sjmv

AMRAP 14:00
20 bar facing burpees
21 deadlifts 225/155
20 TTB
21 wallballs 20/14

10/8 cal bike or row
Duck walk
10 Cossack squats
10 air squats
Duck walk
10/8 cal bike or row

Backsquat
Every 2:30 x 5
5 reps @ 80%

Bulgarian split squat
8 reps per leg with DBs
1:00 rest
X3

1.) Snatch contact drill 3 x 3
2.) Hip Snatch 5-6x3
3.) No feet hang clean 5 x 3
4.) Ohs 5 x 3 1rep pause

Thruster 1rm in 15-20min
+
2000m row for time*
*At the 1min mark begin ”death by thrusters” @42,5/30kg
Min 1: row for meters
Min 2: 1 thruster + row for meters
Min 3: 2 thrusters + row for meters
Min 4: 3 thrusters + row for meters
Etc… Until fail
Note meters or time for score

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Deadlifts:

• Rx: (G14-15) 42,5kg /(W) 70kg /(M) 102,5kg
• Scaled: (G14-15) 30kg /(W) 42,5kg /(M) 60kg

Wall-ball shots:

• Rx: (G14-15) 4kg - 2,75m / (W) 6kg - 2,75m / (M) 9kg - 3m

• Scaled: (G14-15) 4kg - 2,75m / (W) 4kg - 2,75m / (M) 9kg - 2,75m

• HSPU scaling: Hand-release push ups