3 Rounds
Run 200m
Walking Lunge 30 Feet
10 Jumping Pull-ups

For time (cap: 15 min)
- 50 Air squats.
- 5 Clean & Jerk @70% RM.
- 40 Air squats.
- 4 C&J @ 80%.
- 30 Air squats.
- 3 C&J @ 85%.
- 20 Air Squats.
- 2 C&J @90%.
-10 Air squats.
- 1 C&J Max weight.

A: Styrka/färdighet
B: WOD:
Team WOD
I lag på tre:
3rft:
800m row
400m run
20 TTB/ hanging knee raises
* Conga line style

10 strict ring dips for time

A: Styrka/Färdighet
Snatch 5x2 @ 80%
Rack jerk 5x2 @ 80%
Snatch pull 5x5 @ 80% 1rm snatch
B: WOD
Back squats 5x6@75%
+
6min emom:
6 Thrusters 50/35kg/ 6 db thrusters
6 Burpees Over the Barbell/burpees

Back Squat
5x5x50% 1RM

Light load w/ good technique

Overhead Squat
3x3x50% 1RM

Light load w/ good technique

For time (cap: 40 min).
21-15-9 reps of:
- Deadlift 70/45 - 50/30 kgs.
- Toes to bar.
9-15-21 reps of:
- HSPU.
- Burpees.
21-15-9 reps of:
- DU x 2.
- Hollow Rocks.
9-15-21 reps of:
- Sit-ups.
- Cal row.

AMRAP 3'
Rest 1'
AMRAP 2'
Rest 1'
AMRAP 1'

3 Deadlift (60/43)
3 Hang Clean (60/43)
3 Push Press (60/43)
3 Jump Over Barbell

Team WOD - AMRAP 9'

1 athlete Deadlift Hold (80/50)
1 athlete Medball Sit Up (9/6)