21 – 15 – 9

Thruster (43/30)

Hspu

5 min rest

WOD (DAN)

21 – 15 – 9

Deadlift (102/70)

Pullup

Tulos: Yhteisaika

Perform 3 reps of snatch grip Deadlift on every minute for 10 minutes

20 x 250m Row
1 minute rest between sets

2½ x Stairs / 1,000 Meter Run
then,
3 Rounds:
10 Clean and Jerk @ 60/42.5kg
10 Chest-to-Bar Pull-Ups
10 Burpee
then,
1,000 Meter Row

15 min Amrap

Goblet Squat 16/12 kg
Sit ups
Burpees

(2+2+2, 4+4+4, 6+6+6, 8+8+8....)

A: Styrka/färdighet
B:WOD
For time: Partner WOD
30 snatch 50/35kg/ Dead Lift
40 Syncroniced Burpees(utförs tillsammans)
50 pull ups/ring rows
60 dumbbell snatch 20/15kg DB/1arm kb swing
70 wall ball shot
500m row (vardera)

25 power snatch (35/25)
25 box jump

8 min amrap:
10 front rack lunges (5/5) 75/52.5 kg
10 c2b pull-up

Teams of 3
Amrap 6
(30 burpees)
10 thursters 35/25
15 wall balls 9/6
10 kb snatches 24/16
-1 min rest-
Amrap 4
(30 push ups)
20 split jumps
20 sit ups
20 double unders
-1 min rest-
Amrap 8
30 russian swings 24/16
20 hang power cleans 35/25
10 bar over burpees

CAP TIME 15''

• 20 hspu
• 30 hang power snatch 40/30
• 40 T2B
• 30 OHS 40/30
• 20 c2b