8 min AMRAP
T2B x 4
Kettlebell swing x 8

WOD

5 sets of:

9 DB Power Clean 2x22,5/15

21 Wall Ball@20/14lbs

9 DB Power Clean

15 DB Push Presses

EMOM 15

min 1-5 : 1 x tempaus@70%
min 6-10 : 1 x temapaus @73%
min 11-15 : 1 x temapaus @76%

• raskas ykkönen

Tempaus veto, 1x2x100%, 1x2x105%, 1x2x110%

Etukyykky, (ilman vyötä) 1x1x70%, 1x1x75%, 1x1x80%

Lisäpainolankku 4x20 sek

Kipping HSPU 4x6
USA swing 4x15

For Time:
800m run
80 Air squat
60 Russian swing @24/16kg
40 Push up
20 Plate G2OH @20/15kg

TC: 16'

1RM Bench Press

For Time:
75 alt. DB Snatches @22,5/15kg
- every minute starts with 7 WB @9/6kg

In the remaining time max
Turkish get up with DB
TC:

2 rounds and 12 reps each:

Tempo goblet squats
Tempo Romanian DL with barbell
Tempo Jerk grip bench press
Iso dynamic KB/DB row
"Lu raises"
Tempo Lying DB tricep extension

Midline 3 rds
60m crossbody carry

Strength
1a) Rope Climb: 4 x 2-3. Rest 45s.
Options:
- L-Sit Rope Climb
- Legless Rope Climb
- Rope Climb with legs to top
- Rope Climb with legs to half height
- Ground to standing with rope x 3 reps.

1b) Strict Dips: 4 x 10-12. Rest 45s
Options
- Ring Dips
- Bar Dips
- Box Dips

With a 9:00 Time Cap:

21-15-9:
Squat Snatch 42,5/30kg
Chest to Bar Pull-Ups

After Completion or Cap, until the 12 Minute Mark:
Build to Heavy Single Snatch
Power or Squat