Deadlift ( dead stop )

6-6-4-4-2-2. Build in Heavy

Go every 3:00

2 Rounds of Intervals

AMRAP 2
Bike Erg 10/7 Calories
10 Box Over Jumps 24/20"

Rest 2:00

AMRAP 2
Row 10/7 Calories
10 Rower Over Burpees

Rest 2:00

As many Reps as possible in 11 minutes of:

14 Dual KB Box Step-Ups 24"/20"
8 Dual KB Push Press
5 Toes To Bars

KB´S 24/16kg
Masters 45+ DB´S 22,5/15kg

Lantionnosto 3 x 8, nousevat painot

AMRAP 10

1 rep Deadlift 170/120kg
2 reps Bar Muscle Ups
3 reps Dual KB Front Squats 32/24kg
4 reps Strict Handstand Push-Ups

Sumo Deadlift 4x4
-heavy and perfect reps but no PRs here.
-TNG reps
-rest 2 min between the sets

2 Rounds

AMRAP 5

10 Overhead Squats 42,5/30kg
10 Bar Over Burpees
15 Hang Power Snatch 42,5/30kg
10 Calories Row

Rest 3:00

AMRAP 5

14 Weighted Box Step Overs 24"/20" ( 22,5/15kg )
10 One Arm Devils Press 22,5/15kg
15 Calories Bike Erg

Rest 3:00

15min parin kanssa

7 kp tempaus
7 kp vauhtipunnerrus
7 boksihyppy

Valitkaa raskas käsipaino, vaihto täyden kierroksen jälkeen.

"Fran"

21-15-9
Thrusters 42,5/30kg
Pull-Ups

TC 10

High Hang Squat Snatch

4 x 2 @ Weight By Feel

Go Every 1:45