“D.T.”

5 Rounds for time:
12 Deadlifts 70/45kg
9 Hang power clean 70/45kg
6 Push jerks 70/45kg

Back squats 2-2-2-2-2-2-2, for load.

Back squat, heavy 3 in 12 minutes. Climbing weight, don't go for PR.

Shoulder press 5 sets of 3 w/ 3:00 min send-off. AHAP!

“D.T.”

5 Rounds for time:
12 Deadlifts
9 HPC’s
6 Push jerks

Men: 70kg, Women: 45kg
TC: 10 minutes

Strength (load)

For load:
6 Rounds, every 4:00
6 Back squats
12 KBS

Score = total KG lifted.

Accessory:
3-5 rounds of:
3-5 kneeling jumps
12 Heavy KBS

Rest 2 minutes between rounds.

Metcon (time)

For time:
6-5-4-3-2-1 reps of power snatch 60/40kg
1 round "Cindy" after each round.

TC: 20 minutes

Metcon (time)

”Filthy 50”

For time:
50 Box jumps 24/20”
50 Jumping pull-ups
50 Kettlebell swings 16/12kg
50 Walking lunge steps
50 Knees to elbows
50 Push presses 20/15kg
50 Back extensions on GHD
50 Wallball shots 20/14kg
50 Burpees
50 Double-unders

Timecap: 30 minutes

Accessory:

Maanantain TAI tiistain accessoryt jos ovat tekemättä. Muuten extra venyttelyä/rullailua!

Metcon (reps)

”Tabata this”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is ”calories".

Accessory:

Bulgarian split squat, 4-5 x 10/10 - moderate weight
Wallball, 4-5 x 15-20

Rest 1 min between sets

EMOM 10
2 Cleans
OR
2 Power Clean+ Front Squat

Build up to your heaviest double for the day,
and continue at that weight until time is up.
As heavy as form allows.
Lift in pairs.