4 rounds för time

50 cal
10 Ring Dips
20 GHD Situps
10 Chest to bar

I go, You go

100 cal Ski
100 reps Wall ball
100 reps Pull-Up
100 reps Sit-Up
100 reps Db Snatch
100 reps Box Over Jump
100 reps Push-Up
100 reps KBS
100 reps TTB
100 reps Burbee

Db 22,5/15kg
KB 24/16kg

AMRAP 18:
9 Deadlifts 102.5 / 70 kg
60 Double Unders
30 Wallballs 9 / 6 kg to 10/9ft.

*Score: Rounds + Reps 

Warm-up:
3x
15/12 Calories row
10 Banded pull-aparts
10+10 Suitcase deadlifts
8+8 Windmills

A) Power clean & Jerk

5 x 2+2 @ 75% (2 Power cleans + 2 Push jerks)

B) Deadlifts

15 @ 45%
12 @ 55%
8 @ 66%
6 @ 72%
5x4 @75%

C) Accessory:

Banded strict CTB pull-ups, 5 x 12

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Diamond push-ups, 4 x 12

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3 x 15 Weighted back extension on GHD

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3x
30 Russian twists
20 Slow knee tucks

Rest 90s-2min between sets
-Build up

AMRAP (with a Partner) in 40 minutes

50 Burpees
400 meter Run
50 Kettlebell Swings (24/16 kg)
400 meter Run
50 Pull-Ups
400 meter Run
50 Push-Ups
400 meter Run

-split work anyhow
-run together
- if no partner: split the reps, 1:1 rest

For Time
4 Rounds
3 Squat Cleans
15 KB Swings
50 Double Unders
@80/52.5
@24/16
go for UB sets

Back squat 4 RM, then 3x4 @ 90%

Warm-up
3x
5-5 Half Knee Press
Rest: 10 Heavy Russian Swing

Wod for time
In Teams of 2 - I go U go

Buy in: 100 snatch
100 Deadlift
100 Front Squat
100 Push Press
Cash out: 100 burpee
*with double KB @24/16
Tc:30 mins

EILINEN tai

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min