For time

10-9-8-....2-1 reps of
Deadlift 100/70kg
Handstand Pushups

3 Rounds For Time :

800m Run
30 Dumbbell Squat Cleans
30 Burpees

DB`S 22,5/15kg

TimeCap 36

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

3 rounds for time :

12 Deadlift @ BW
15 Box Jumps 24/20"
400m Run

TC 13

10 AMRAP:

15 wall balls
9 box jump overs 75/60
3 squat cleans - 75% of C&J max.

4 kertaa 4 AMRAP, 3 minuutin lepo settien välissä. Suorita = A, B, A, B.

A: 4 DB thrusters 22,5/15 + 8 T2B + 24 DU´s
B: 10 GTOH 40/30 + 10 Burpee over bar

GO HARD! Tulos on yhteenlasketut toistot

Tempo Back Squat ( Tempo 32X )

5 x 4, go every 3:00

( Tempo : 3 sec down, 2 sec pause on bottom, fast up, bouncing not allowed )

As many reps as possible in 6 minutes of :

15 Wallball Shots 20/14p
9 Bar Over Burpees
3 Power Clean 60/42,5kg

EMOM x 12

6x2 power clean
6x1 power clean

Takakyykky paussilla 4,4,4,4

nousevat painot, 2 min tauot, pysähdys alaasennossa

Takakyykky 7x1 90s välein @80%