Metcon (time)
4 rounds for time:
10 Deadlifts 100/65kg
20 Wallball shots 20/14lb

Timecap: 12 minutes

Accessory:
3-4 Rounds of
8-12 Romanian deadlifts with DB’s - heavy
8+8 Weighted box step-ups - heavy

For time:

21-15-9
hang power clean@50/35kg
wallball

20min

5 yleisliike
10 puolilinkkari
15 1-kp rinnalleveto
20cal laite

Kevyesti viikonlopusta palautellen

3 RFT :

Run 400m
12 Bar Muscle-ups
21 Dumbbell Snatches ( alternating )

DB 22,5/15kg

TC 18

Record weights, workouts and other details using this start position for two reps.

Elevated Lunges w/ DB´S or KB´S

2 x ( 10 + 10 )
2 x ( 8 + 8 )
2 x ( 6 + 6 )

Go every 2:30

Front Squats

3 x 5 ( lift from floor )

Go Every 2:00

Row ( AMRAP )

2 x 3 min, rest 3 minutes
2 x 2 min, rest 2 minutes
2 x 1 min, rest 1 minutes

Total Distance

EMOM for 8 minutes of:
2 Deadlifts, AHAF.

Rest 2 minutes

EMOM for 8 minutes of:
8 Burpee box jumps 24/20"

Rest 2 minutes

EMOM for 8 minutes of:
Row 15/12 calories

Back squat 3 x 1, AHAP