As many rounds and reps as
possible in 20 minutes of:

300-meter row
10 deadlifts
50 double-unders

Rx'd
♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Masters 55+:
♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Teenagers 14-15:
♀ 75 lb (34 kg)
♂ 115 lb (52 kg)

Skaalattu

300-meter row
10 deadlifts
50 single-unders

♀ 95 lb (43 kg)
♂ 135 lb (61 kg)

Scaled Masters 55+:
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)

Scaled Teenagers 14-15:
♀ 65 lb (29 kg)
♂ 95 lb (43 kg)

16min alkavalla minuutilla

1. 5-10 varpaat tankoon
2. 25-35 tuplanaruhyppy
3. 6-8 rinnalleveto kyykkyyn 43/30kg
4. lepo

Valitse helpohko toistomäärä mitä pystyt toistamaan mukavasti

DELOAD WEEK

A) 3x3 back squat @70% 1RM

B) 4 rounds
10 double KB deadlift 22,5/15
8 DB box step-over 60/50
20 back extension

You go / I go full rounds with partner

Shoulder press

7x2 use same weight every sets.

add more load 5-10% than 2.10.2018

Find a 5RM touch and go Clean & Jerk
+
max reps at 85% of 5RM

4x3 Hang clean 70%

E3.30M x 4

5 front squat V.1 (80-85% of 1rm)

In teams of 3

For 30 min

40 wall balls 6/9
50 sit up
60 cal row

break anyhow, 1 athlete works at a time

EMOM x 10

1) 10-12 cyclist squat
2) 20-50s plank or hollow

Alternate
1. 12 Front rack lunges 2x24/ 16KG
2. 10 Shoulder Press 50/35KG