For Time

45 Thrusters
45 C2B Pull Ups
@52.5/35
tc 8 min

warm up
12 min emome
1) 50s. row
2) 15 banded kbs
3) 10 dbl kb gorilla row
4) 10 kip swings

---

Deadlift

2 Rounds
1x 3 @80%
1x2 @ 85%
1x1 @90%
rest 2:30
- calculate your work weight from 95% of your 1 RM
example:
1 RM is 100kg, 95% is 95kg so:
95x0.80=76kg for 3
etc

Front squat 4x10

50-60% of 1 rm

5 rounds for time of:

• 35 kettlebell swings, 1.5 pood/1 pood or 24 kg/16 kg
• 30 push-ups
• 25 pull-ups
• 20 box jumps, 30 inch/24 inch or 75 cm/60 cm
• 1-mile run

EMOM 10

1 Minute : 3 Front Squat 75 - 80%
2 Minute : 60% of max unbroken CTB

For time :

30 Clean & Jerk 60/42,5kg

( 2 - 5 )

Voima
Sumo deadlift 5x5
-tangolla
-lepo 2-3min
-nouseva paino

WOD
14min amrap
12 box step up
12 ring row
12 sit up
12 Sumo DL KB
12 plank shoulder tap

Part A
3 Sets (New Set @0:00,6:00,12:00)
20 Synchro Bar Facing Burpees
20 Thrusters (split)

Then @20 min mark
For Time
100 Power Clean
*every 2 min both must perform 6 pull ups
*Start with pull ups
*Barbell 52.5/35
*Timecap 32 min

EMOM x 10
5-10 ttb (Unbroken ttb)