Max weight over head squat (OHS) for one repetition.

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

5 Rounds, Each For Time:
10 Ring Dips
15 Push Ups
Rest exactly 1 minutes between rounds
- Then -
100 D.U.
- Then -
3 Rounds Of:
12 Toes-To-Bar
12 Burpees

For time, 21-18-15-12-9-6 and 3 rep rounds of:

• Walking lunge steps
• 95 pound Barbell thruster
• Pull-ups
• Knees to elbows

For time, 5 rounds of:
* 15 WB
* 200m run
* 3 MU
1min rest in between the rounds.

Deadlift 4x3x80-90% 1RM
Clean and jerk 5x2+1x80% 1RM of your jerk
4x5 box jumps
4x 5 box jumps over the box
4x5 box jumps with short contact
4x5 drop jumps

Split up the reps any style.

Record strategy, scaling and thoughts.

10!
Pull-ups
Box Jumps
Weighted Sit-ups

3-3-3-3-3

Karjalan kovin 2013 3. laji:
aka Shuttle Fran, 3 kierrosta:
(Lyhyt)juoksu
10 thrusteria miehet 60kg/ukkelit 50kg/naiset 40kg/hyvin kypsyneet naiset 30kg
10 C2B/masters normi leuka