In teams of 3
30min amrap
15 HSPU
30 devils press (2xdb)
30 Pull up
45 thruster @30kg
One is running all the time 200m
Runner set the pace

Maastaveto 10-6-4

Clean and jerk OTM 9x1. 75 % maksimista eli 75 kg.

For Time
200 meter Plate Run @20/10kg
80 Plate Box Step Ups @60/50cm (You Go, I Go)
200 meter Dumbbell Farmer Carry @22,5/15kg
40 Synchron Dumbbell Hang Cleans
200 meter Plate Run
40 Synchron Plate Burpees
200 meter Dumbbell Farmer Carry
40 Synchron WB
200 meter Plate Run
80 Pull-Ups (You Go, I Go)

TC: 35'

AMRAP 30':
*5 POWER CLEAN
50/40 30/20
*5 BURPEES
*30 DU OR 60 SU

5 rounds for time:

Partner A:
400m run

While A performs, partner B:
3 HSPU
6 Box jumps
9 Wallballs

You go, I go.

No workout

FOR TIME 15':
27-21-15-9-6-3
PUSH UPS
BB OVERHEAD SQUAT
50/30 40/20

Takakyykky 6 x 2 x 80%

Tempaus taskuilta

4 x 2 x 55 - 65%
4 x 1 x 70 - 78%

Tempaus
4 x 1 x 80 - 90%

Dipit 3 x 15
Jalannosto 3 x 15
Reverse Hyper 3 x 15

A.
6x6 Backsquat (2sec pause)

B.
4x
4+4 Backrack reverse lunge
6+6 Lunge steps (2xDB)
20 Jumping lunge

C.
3x
10+10 One leg glute bridge (hip raise)
12 Cyclist squat (slow) (backrack/barbell)

D.
3x6 GHR