3 sets:

3 rds:
15/12 cal ab/eb
6 p c/j

W:R 1:1 btw sets

[ Credit: M. Salo ]

VX7A

6 rounds:

• 10 D-ball lifts to a box (50kg/30kg)
• 25m yoke carry (If back rack use back squat 1RM, if front rack use front squat 1RM)

Rest one minute between the rounds

30 front squats
30 sit ups
30 front rack lunges
30 push ups

400m running

Amrap 20m

Weight 40/30

Rästi

OHS
* Find a heavy 2

For time:

• 70-lb. dumbbell snatches, 50 reps
• 15-foot rope climbs, 5 ascents
• 70-lb. dumbbell snatches, 40 reps
• 15-foot rope climbs, 4 ascents
• 70-lb. dumbbell snatches, 30 reps
• 15-foot rope climbs, 3 ascents
• 70-lb. dumbbell snatches, 20 reps
• 15-foot rope climbs, 2 ascents
• 70-lb. dumbbell snatches, 10 reps
• 15-foot rope climb, 1 ascent

Back squat 4x6 @ heavy weight, dont go to fail
+
5rft
6x TTB
8x DB push press
10x FC Box step ups

Normal warm up

2 rounds
10 box step ups
10 Wallballs lightweight

“Kelly”
5RFT
400m run
30 box jumps 24/20”
30 Wallballs 20/14

A,
Clean & Jerk 1-1-1-1-1-1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Complete as:
3 waves of:
5x 1

Start at 70-75% 1RM and increase weight each min.

Reset to 75% 1RM each wave.

Complete sets every 1 min.

B,
Complete as many rounds as possible in 12 mins of:
3 rounds of:
6 Front Squats@43/30kg
6 Push Press
6 Thrusters
--then--
18 Bar Facing Burpees

Goal: 3+ rounds

C,
Strict Pull-ups 3x12

Rest as needed between sets.

RPE 8/10 where sets should be near but not to failure.

Either add weight or choose a band for assistance to accomplish this.

Kapea penkki max1

Penkki käsipainoilla 5x6-12

Kulmasoutu 8x8